Name: Playbook - Chandler Nicoll - W2/D3 Upper Body & Core
Uploaded: 2024-03-02T15:28:35.659Z
Duration: 45 min
Description: W2/D3 Upper Body & Core

Meeks

Kori Danielle

Ruby

Back focused with some core added in

Equipment: 
• Resistance Bands 
• Dumbbells or household items

Hinge at Hips
Keep back straight, core tight 
Squeeze shoulder blades

Band High Row to Low Row

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

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

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

Walkouts

Circuit 1

Hands in line with shoulders 
Rotate at spine keeping arm straight 
Creating a straight line from hand to hand

Plank Alt Rotations

Plank Position 
Tuck hips and squeeze core
Tap opposite hand opposite toe

Plank Toe Taps

Hands in line with shoulders 
Tuck hips
Wide stance with feet 
Avoid hip rotation

Palms to Elbows

Circuit 2

W2/D3 Upper Body & Core

So good! I’m a beginner + post partum, that kicked my butt lol!

Bailey

Aidalynn

W1/D1 Legs: Glutes & Hamstrings

Yadira

Robyn

W1/D2 Upper Body & Core

W1/D3 Upper Body & Core

Won’t feel my legs for a week, killer 🔥🔥

Angie

I woke up stiff…… Now I’m scared of the stairs 🤣

Tiari

W1/D4 Legs: Quads & Glutes

Chantelle

W1/D5 Full Body (Optional)

This workout was awesome. Enough variety that I didn’t get bored and easy to follow.

Lizzy

Mayra

Just what I needed to get back into the swing of things after a fellow teacher's passing.

W2/D1 Legs: Glutes & Hamstrings

Julianne

W2/D2 Upper Body & Core

W2/D4 Legs: Quads & Glutes

W2/D5 Full Body (Optional)

W3/D1 Legs: Glutes & Hamstrings

That was killer 🔥 
My shoulders and abs were burning

W3/D2 Upper Body & Core

I looked over everything before starting and though “oh this is an easy one!” NOPE!!!! Loved it though 💪🏼

W3/D3 Upper Body & Core

I think you were trying to kill my legs with today’s workout 😂

Perfect workout to do at work during my prep!

W3/D4 Legs: Quads & Glutes

well i was excited for my “30” min workout and sikeeee b it took 75 min for me🙃

W2/D3 Upper Body & Core

Community

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