Name: Playbook - Chandler Nicoll - W3/D5 Full Body
Uploaded: 2024-03-02T15:28:35.547Z
Duration: 45 min
Description: W3/D5 Full Body

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?

Mishy

Here we go....higher intensity full body day. You’re heart rate will definitely go up & your core will be on fire!

Grab the bar 
Retract your lats/shoulders 
Pull bar towards chest 
Act like you’re bringing your elbows together behind you 
Squeeze shoulder blades 
Slow on the way up

Lat Pull Downs

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 (each side)

Hinge at your hips chest parallel to the ground 
Soft elbows
Drive dumbbells back & squeeze shoulder blades together

Reverse Flys

Plank Position 
Tuck hips 
One push-up then one shoulder tap

Push-up to Shoulder Taps

Circuit 1

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

Seated Shoulder Press to Stand

Feet hip width apart 
Hinge at your hips bringing hands down to ground 
Walk hands out into plank position 
Jump feet forward into squat (don’t stand up) 
Jump feet back 
Walk hands back and stand up

Walkout to Pop Jack

Straight line from head to heels 
Hands in line with shoulders 
Squeeze glutes & core to avoid hip rotation 
Widen up feet as needed

Plank Shoulder Taps

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

Palms to Elbows

Circuit 2

W3/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

Jessica

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

Mayra

W2/D5 Full Body

W3/D1 Glutes & Hamstrings

W3/D2 Shoulders, Chest & Triceps

W3/D3 Back & Biceps

W3/D4 Quads & Glutes

W4/D1 Glutes & Hamstrings

W4/D2 Shoulders, Chest & Triceps

W4/D3 Back & Biceps

W4/D4 Quads & Glutes

🔥🔥 Definitely a burner, but in such a great way!

W3/D5 Full Body

Community

More workouts from Chandler Nicoll