Name: Playbook - Chandler Nicoll - W1/D4: Upper Body
Uploaded: 2024-05-01T00:12:56.643Z
Duration: 30 min
Description: W1/D4: Upper Body

Last day of the week. Congrats on making it through your first week! 

Grab your bench and your dumbbells to get started.

Elbows should be at. 45 degree angle 
Don’t flare them out at a 90
Slow on the way down 
Press up with power

Dumbbell Chest Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Straight line from head to heels 
Hands in line with shoulders 
Squeeze glutes & core to avoid hip rotation 
Widen up feet as needed

Plank Shoulder Taps

Shoulders & Chest

Alt. Low Row

Hinge at your hips chest parallel to the ground 
Soft elbows
Drive dumbbells back & squeeze shoulder blades together

Reverse Flys

Lay in belly
Keep legs straight & toes firm on the ground
Squeeze lower back & glutes

Back Extensions

Back & Biceps

Start with a wide stance 
Toes firm on the ground 
Squeezing core & glutes
Avoid hip rotation & bring one dumbbell towards hip squeezing shoulder blade 
Slow on the return

Renegade Rows

Lay flat on the ground 
Arms above your head & legs extended 
Using core drive knees to chest and hands by your knees
Slow on the return

Power Sit Ups

Finisher

W1/D4: Upper Body

W1/D1 Introduction

Chandler

Ruby

It’s good to be back!!! I’m excited for this series!!

Robyn

W1/D1: Leg Day

LOVE the dumbell only workouts! SO much easier to do when you are in a hurry

Madison Faircloth

Breah

W1/D2: Upper Body

W1/D3: Leg Day

Those glute bridges get me EVERY DAM TIME! 🤪

W1/D4: Upper Body

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