Name: Playbook - Chandler Nicoll - W3/D2: Back, Biceps & Core (GYM)
Uploaded: 2023-12-31T16:45:54.730Z
Duration: 45 min
Description: W3/D2: Back, Biceps & Core (GYM)

Nathalie

That burn! 🔥🔥 loved every second 🙌🏽

Mayra

Week 3 Day 2: Back, Biceps and some spicy core sprinkled in!

This is the gym option

Supinate Grip so palms face you
Drive elbows toward core

Reverse Grip Lat Pull Down

Two dumbbells facing away from your body 
Bring one knee to a 90 degree angle level with hip 
Curl weights up to biceps 
Squeeze core the entire time

Balance Bicep Curls

Superset 1

Palms face your body 
Keep elbows close to your core 
Dumbbells up to your biceps 
& slow on the return

Hammer Curls

Use bench to support chest 
Palms will face each other 
Keeping your elbows close to your core 
Squeeze shoulder blades

Bench Supported Low rows

Superset 2

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

Grab barbell 
Feet hip width apart 
Tuck hips & squeeze glutes 
Pull chest towards barbell

Inverted High Row

Superset 3

Walk feet in and lean body back 
Keep core tight and relax your shoulders
Use your rear delts to pull handles or rope towards your body 
Squeezing shoulder blades together
Slow on the return

Face Pulls

Hands in line with shoulders 
Wide stance with feet 
Keep your straight and bring it up in line with your back
Slow on the way down

Plank Arm Raises

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

Conditioning Circuit

W3/D2: Back, Biceps & Core (GYM)

I love how direct you are with your videos!

applesauce7!

The Winter Challenge! Releasing Jan 10th!!

Dang...didn't realize how out of shape the holidays got me.

Ruby

Lynnette

KILLER at home, fast and easy to knock out but will get your heart pumping

Miranda

Challenge Buy-In Workout💪🏽

Welcome! How to be Successful Chat during the challenge

Kassandra

That was so fun!! I haven’t had a workout that good in a while☺️

Alexis

Robyn

W1/D1: Quads & Glutes

Back to it after COVID! Started with core before leg day!

Rayanna

My arms are sooo done after this one haha why is my phone so dang heavy???? 🙈😂

Lindsay

W1/D2: Back, Biceps & Core (GYM)

Megan

Shaylen

This kicked my butt and I loved every second.

Bethany

W1/D2: Back, Biceps & Core (HOME)

I can’t feel my arms right now 🙈 my husband did this one with me and at the end during hand release push-ups was like “I’m going to do the worm” 😂 I’m like umm nope not allowed hahah

W3/D2: Back, Biceps & Core (GYM)

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