Name: Playbook - Chandler Nicoll - W1/D5 Full Body
Uploaded: 2024-03-02T15:28:35.509Z
Duration: 45 min
Description: W1/D5 Full Body

Killer but in such a great way!! 🔥🔥

Jessica

Push-up power thing was tough so I just did girly push ups

Ashley

More of a high intensity day to hit all muscle groups including your core!

Chest up, back straight
Sit heavy in heels
Using power from legs throw weight overhead 
One fluid movement

Single Arm Snatches (both sides)

Hinge at Hip 
Walk hands out to plank position 
Tap opposite hand opposite toe 
Walk hands back in and stand

Walkout To Toe Tap

Chest Up, back straight 
Hinge at hips
Use glutes & hamstrings to move weight to shoulder height no higher

KB/DB Swings

Start with dumbbell at chest 
Sit up using core
Then press weight overhead

Sit Up to Press

Circuit 1

Feet hip width apart 
Palms face away from body 
Hinge at hips, chest parallel to ground 
Driving elbows back close to core, squeezing shoulder blades together

Barbell Low Row

Plank position 
Tuck hips; straight line from head to heels 
Drive hips towards heels 
Reset into plank position then straight into a push-up

Blast Off Pushups

Hinge at hips 
Walk hands out to plank position 
Walk hands back in to starting position

Walkouts

Feet past hip width apart 
Explode through toes 
Land softly on feet

Jump Squats

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

Circuit 2

W1/D5 Full Body

Lauren

Shelby

W1/D1 Glutes & Hamstrings

Ciara

My arms are jello!
Maybe an alternative to push ups for beginners. I’ve never been able to do even 1 good one. I have 0% of those muscles. I replaced them with up right ones against my squat rack to hopefully help do something to the same area 🤞🏽

W1/D5 Full Body

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