Name: Playbook - Chandler Nicoll - W3/D3: FULL BODY
Uploaded: 2024-03-02T15:28:35.836Z
Duration: 25 min
Description: W3/D3: FULL BODY

Abigail

All you need is two dumbbells or a couple of house hold items for this one! 

Get ready for a good sweat🔥

Feet wider than bench 
Dumbbells above shoulders, press over head, reset dumbbells 
Then press through heels and stand up

Seated Shoulder Press to Stand

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

Ground to Press

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

Plank Toe Taps

Sit with back flat against wall
Legs at a 90 degree angle 
Raise dumbbell to shoulder height while holding squat

Wall sit to Front Raise

Place band above knees 
Press knees out 
Tuck chin 
Press through heels squeeze glutes repeat 3 times before going all the way back down

Band Triple Hip Thrusts

Grab a resistance band and place it above or below your knees 
Make sure knees are in line with toes (knees shouldn’t cave in ever) 
Step forward staying low in squat position & keeping tension on band

Band Front Walks

Circuit

Straight line from your head to your heels

Plank Hold

W3/D3: FULL BODY

Meeks

Great warm up! New moves, feeling motivated 🤗

Nicole Chen

LOWER BODY WARM UP OPTION 1

Are you sure that was just a warm up??? 😂

Brittny

UPPER BODY WARM UP OPTION

Full Body Warm Up Option

Felt great! Only question.. on monster walks.. do 4 steps count as 1 rep?

Jessie

Mayra

W1/D1: LEGS; Glute & Hammie

Lisa

W1/D2: Push Day💪🏽

Whew!  Those sit ups were brutal!!  Can’t wait to see progress!

Lena

W1/D3: FULL BODY

Tougher than I thought...those frog squats though 🤪

Jennifer

Killer workout....dead ☠ but with energy lol

Lupe

W1/D4: LEGS. Quads & Booty

W1/D5: Pull Day💪🏽

W2/D1: LEGS; Glute & Hammie

W2/D2: Push Day💪🏽

W2/D3: FULL BODY

Love prison squats, still hate frog squats 🤣

W2/D4: LEGS. Quads & Booty

Definitely not going to be able to move my arms tomorrow, but it was worth it! 💪🏽💪🏽

W2/D5: Pull Day💪🏽

Who knew that doing 4 reps instead of 3 would be harder?! 🤪

W3/D1: LEGS; Glute & Hammie

W3/D2: Push Day

W3/D4: LEGS. Quads & Booty

W3/D5: Pull Day💪🏽

W4/D1: LEGS; Glute & Hammie

Whew!! Added weight in honor of your birthday and challenging myself!

W4/D2: Push Day

Chandler

Whew, girl!!!  That was a tough workout!  Those plank arm raises don’t look that bad….until you do them!!!

W4/D3: FIRE FULL BODY

W4/D4: LEGS. Quads & Booty

W4/D5: Pull Day

Ericka Najera

I couldn’t get the banded jump squats to open up??

W5/D1 LEGS: Glutes and Hammies 🍑

W5/D2: Push Day 💪🏻

Lynnette

That was crazy tough!!  Great workout!  Thanks

W5/D3: FIRE FULL BODY

All good, except the 8 min glute bridges lol

Teresa

W5/D4: LEGS. Quads and Booty

W5/D5 Pull Day 💪🏻

That felt good!! I have been a slacker lately!

W6/D1 LEGS: Glutes and Hammies 🍑

W6/D2: Push Day 💪🏻

When I saw this i thought "that doesn't look so bad..." I was wrong 😂

W6/D3: FIRE FULL BODY

W6/D4: LEGS. Quads and Booty

W6/D5 Pull Day 💪🏻

W7/D1 LEGS: Glutes and Hammies 🍑

W7/D2: Push Day 💪🏻

W7/D3: FULL BODY SWEAT

W7/D4: LEGS. Quads and Booty

W7/D5 Pull Day 💪🏻

W8/D1 LEGS: Glutes and Hammies 🍑

Please tell me that that first set was not 300 push ups!?! It said 100-100-100 ....hoping that was supposed to be 10-10-10?!?

W3/D3: FULL BODY

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