Name: Playbook - Chandler Nicoll - W1/D5: OPTIONAL Functional Full Body
Uploaded: 2024-05-01T00:12:56.149Z
Duration: 45 min
Description: W1/D5: OPTIONAL Functional Full Body

Ruby

Today is a completely optional functional full body day. 

It will get your heart rate up and work all the smaller muscles we might have missed throughout the week! 

Let’s finish the week strong!

Tips: don’t lean on the handles 
Make sure your heart rate is up

Stair master

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar with control

Pendlay row

Toe Taps

Super Set 1:

Overhead Walking Lunges

Start in squat position 
Place hands on ground 
Throw feet into plank 
Jump back into squat position 
Heels on the ground 
Repeat

Pop Jack

Super Set 2

SA Shoulder Press Variation

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Super set 3

Repeat as many rounds as you can within 5 min

Hands in line with shoulders 
Knees at a 90 degree angle in line with hips 
Squeeze core
Step opposite hand opposite foot forward
Step back 
Repeat on other side

Bear Steps

Feet are stacked 
OPTION: drop bottom knee

Side Plank Pulse (LEFT)

Side Plank Pulse (RIGHT)

Core finisher

W1/D5: OPTIONAL Functional Full Body

Welcome to The Summer Challenge 2023

Reverse Burpees!?!? Haha so excited for the challenge

Abigail

Carly

So hard but so fun! Can’t wait for more!

Rayanna

Optional Teaser Workout

Lisa

Chandler

Couldnt do the first combination properly so i just did the 15reps without the switch :)
But my butt is on fire🔥

W1/D1: GYM Quads & Glutes

Megan

W1/D1: HOME Quads & Glutes

Yesenia

W1/D2: GYM Back, Biceps & Core

W1/D2: HOME UPPER BODY

Absolutely loving these workouts.  You’re kicking my butt girl!

Shelby

W1/D3: GYM Shoulders/Chest/Tris

W1/D3: HOME Upper Body

Follow Along Cool Down

W1/D4: GYM Glutes & Hamstrings

W1/D4: HOME Glutes and Hamstrings

W2/D1: HOME Quads & Glutes

W2/D1: GYM Quads & Glutes

W2/D2: GYM Back, Biceps & Core

W2/D2: HOME UPPER BODY

W2/D3: GYM Shoulders/Chest/Tris

W2/D3: HOME Upper Body

W2/D4: GYM Glutes & Hamstrings

W2/D4: HOME Glutes and Hamstrings

My strength is coming back 💪 🙏 🙌

W2/D5: OPTIONAL Functional Full Body

W3/D1: HOME Quads & Glutes

W3/D1: GYM Quads & Glutes

W3/D2: HOME UPPER BODY

W3/D2: GYM Back, Biceps & Core

W3/D3: GYM Shoulders/Chest/Tris

W3/D3: HOME Upper Body

Follow Along Cool Down Upper Body

W3/D4: GYM Glutes & Hamstrings

W3/D4: HOME Glutes and Hamstrings

W3/D5: OPTIONAL Functional Full Body

W4/D1: GYM Quads & Glutes

My knees really really hurt during and after doing the leg extensions. What can I do as an alternative?

Lina

W4/D1: HOME Quads & Glutes

W4/D2: GYM Back, Biceps & Core

Week 4...taking it to a whole new level 💯 🤪

W4/D2: HOME Upper Body & Core

W4/D3: GYM Shoulders, Chest & Tris

W4/D3: HOME Upper Body

W4/D4: GYM Cheeks and Hamstrings

Ugh...do not recommend after eating a large dinner.

W4/D4: HOME Cheeks & Hamstrings

W4/D5: OPTIONAL Functional Full Body

W5/D1: GYM Quads & Glutes

Getting atleast one week 5 workout in before Vegas!

W5/D1: HOME Quads & Glutes

W5/D2: GYM Back, Biceps & Core

After a week in Vegas, this workout kicked my butt 🙃 💪 😩

This is my favorite workout for a busy day so far.

W5/D2: HOME Upper Body & Core

W5/D3: GYM Shoulders, Chest & Tris

Had to adjust some of the workout due to my knee being messed up.

W1/D5: OPTIONAL Functional Full Body

Community

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