Name: Playbook - Chandler Nicoll - W3/D3 Upper Body & Core
Uploaded: 2024-03-02T15:28:35.686Z
Duration: 30 min
Description: W3/D3 Upper Body & Core

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

Robyn

Meeks

Julianne

Ruby

Back & core focused

All you’ll need is your resistance bands for this one!

Two exercises to warm that body up & get it moving!

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

Plank Toe Taps

Lay in belly
Keep legs straight & toes firm on the ground
Squeeze lower back & glutes

Back Extensions

Super Set

3 exercises, grab those resistance bands! 
Complete all reps before taking your rest

Kick one leg back 
Keep elbow close to core 
Drive hand towards hip
Squeeze shoulder blades

Band Single Arm Low Row

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

Band High Row to Low Row

Place Band on wrists 
Press band out, wrists in line with shoulders creating tension 
Hinge at hips
Walk hands out until in plank position 
Walk hands back in

Upper Band Walkouts

Circuit 1

No equipment needed for this circuit just your body weight.

Hands in line with shoulders 
Drive hips towards heels

Blast Offs

Hands in line with shoulders 
Knees at a 90 degree angle in line with hips 
Squeeze core
Step opposite hand opposite foot forward
Step back 
Repeat on other side

Bear Steps

Straight line from your head to your heels

Plank Hold

Circuit 2

W3/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

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.

W3/D3 Upper Body & Core

Community

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