Name: Playbook - Chandler Nicoll - W2/D5 Full Body
Uploaded: 2024-03-02T15:28:35.528Z
Duration: 45 min
Description: W2/D5 Full Body

Jessica

Mayra

Full Body burn to finish the week! 
This is a higher intensity workout & you’re going to be working all of your muscle groups.

Feet hip width apart 
Tuck hips & squeeze core 
Barbell starts at chest press up using your shoulders 
& slow on the return

Overhead Press

Barbell sits on traps 
Retract shoulders keeping chest up 
Squeeze core 
Take a deep breath in through diaphragm 
Lower slowly pushing hips back, knees forward 
Exhale as you press through the ground with heels 
Squeeze glutes the entire time

Barbell Squats

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

Chest up, squeeze shoulder blades together 
Hinge at hips (act like you are closing a door with your glutes) keeping head down & spine neutral 
Slow on the way down keeping barbell close to your legs
Soft knees and stop at your range of motion 
Press through heels and stand up

Romanian Deadlifts

Circuit 1

Sit heavy in your heels 
Explode through your legs pressing the weight overhead 
One fluid movement

Ground to Press

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

Palms to Elbows

Feet hip width apart 
Sit in squat 
Bring hands to ground and jump feet to plank position 
Jump feet back and explode through toes into jump

Option: walk feet out & in

Burpees

Circuit 2

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

Walkout To Toe Tap

Plank position 
Hands in line with shoulders 
Drive elbows towards your chest

Running Man

W2/D5 Full Body

Lauren

Shelby

Ashley

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 🤞🏽

Kendall

Jeili Reid

W1/D2 Shoulders, Chest & Triceps

Bella🌙

W1/D3 Back & Biceps

W1/D4 Quads & Glutes

Killer but in such a great way!! 🔥🔥

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

W1/D5 Full Body

Lorena

W2/D1 Glutes & Hamstrings

W2/D2 Shoulders, Chest & Triceps

That finisher at the end got my biceps wobbly!!

W2/D3 Back & Biceps

W2/D4 Quads & Glutes

W3/D1 Glutes & Hamstrings

W3/D2 Shoulders, Chest & Triceps

W3/D3 Back & Biceps

W3/D4 Quads & Glutes

My wrists hurt so much after so many exercises back-to-back having to balance on them! Any tips on how to improve with this?

W2/D5 Full Body

Community

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