Name: Playbook - Chandler Nicoll - W3/D2: Full Upper Body (HOME)
Uploaded: 2023-12-31T16:45:55.123Z
Duration: 45 min
Description: W3/D2: Full Upper Body (HOME)

Ruby

Yes 36 push up!! I love love PUSH DAYS!! Thanks girl

Lynnette

Day 2!! Upper Body👏🏽 Home Version 

Everything can be done with either dumbbells, household items or resistance bands! Whatever you have is perfect. Just make sure to challenge yourself and focus on those movements. 

You’ll see a little bit of everything upper body focused in this workout so get ready💪🏽

We have four exercises with minimal rest in between. Try to stick to the rest periods and best as you can! 

If you don’t have dumbbells grab some household items or resistance bands

Make sure to tuck hips & squeeze core
Press weight over head 
Don’t lockout elbows

Shoulder Press

1. Dumbbells or household items facing away from your body 
2. Hinge at your hips bringing chest parallel to ground 
3. Drive elbows back towards hips 
4. Squeeze Shoulder Blades

Reverse Grip Low Row

Place band around wrists 
Press out against band, bringing wrists in line with shoulders

Banded Front Raises

Plank position 
Straight line from head to heels 
Tuck hips in 
Squeeze glutes & core 
Spreading weight throughout hands 
Lower body to ground and press through resetting into plank position

Push-Ups

Shoulder, Chest & Tricep focused

Same concept as the last circuit! Make sure to stick to the rest times as much as you can🙌🏽 

For pullovers if you don’t have space on your couch doing them on the ground works as well!

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

Walkouts

Laying flat on bench, feet firm on ground 
Dumbbell starts above your chest 
Bringing elbows to ears (or to your range of motion) 
Using your lats to move weight (shouldn’t feel in your triceps)

Pull Overs

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

Plank Toe Taps

Lay flat on belly 
Lift chest and legs off the ground 
Squeezing lower back & glutes

Supermans

Back & Core💪🏽

W3/D2: Full Upper Body (HOME)

W1/D0: WELCOME!

Brittani

Getting Started: Tips For Success

Thought I would keep going after the Winter Challenge with something new

Very challenging and I loved it! I feel the burn!!

Kaley

Suggest heavier or lighter weights and options to make it harder

Anonymous

W1/D1: Glutes & Hammies

Lindsay

Loved how hard it was and how it didn’t take too long

Mitzia

W1/D2: Full Upper Body (GYM ONLY)

Great focus body pump after long work day

Angie

Angela

W1/D2: Full Upper Body (HOME)

Lovely

W1/D3: Full Body

I can tell my glutes are going to be crying later 😭 this workout was great! Loved the band exercises.

W3/D2: Full Upper Body (HOME)

Community

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