Name: Playbook - Chandler Nicoll - W4/D2: Back, Biceps & Cardio
Uploaded: 2024-03-02T15:28:36.245Z
Duration: 60 min
Description: W4/D2: Back, Biceps & Cardio

Gym based* Day 2! Upper body & cardio.

When it comes to cardio you can choose what you want to do as long as you do it. There are so many different ways to do cardio! Stair master, sprints, jog, incline walk etc…

- From a hanging position, raise yourself a few inches without using your arms
- Hold at the top of the movement then slowly return to starting

Scapula pull-ups

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

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

Super set:

Retract shoulder blades 
Using your lats press the bar down towards your body 
Squeezing at the bottom 
Slow on the return

Lat Pushdowns

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

Bench Supported Low rows

Palms face your body 
Drive dumbbells up squeezing your biceps 
Slow on the return

Seated Hammer Curls

Seated Wide Curl

Super set

CARDIO

W4/D2: Back, Biceps & Cardio

W1/D1 Welcome to The Summer Challenge

Mayra

Robyn

W1/D1: HOME LEGS

Thought about crawling back to my car after this workout 😂🤝

Lydia

2 time around and still burns like the first

Destiny

W1/D1: Quads, Glutes & Calves

Lindsay

W1/D2: Back, Biceps & Cardio

I am beyond sore from day 1 😭now I am on a 20 min bike ride! Cardio ✔️

Lynnette

Could barely do the pop jacks from how my quads feel from yesterday 😪 😩 😫

Ruby

W1/D2: HOME Upper Body & Cardio

Don't underestimate Deadbug...I'm dead 💀 🤣 😂

W1/D3: OPTIONAL Full Body Burn

It took far too long for my brain to compute the dead bug 🤣

Are you trying to kill me? Two days in a row with Deadbug.

W1/D4: HOME Upper Body & Cardio

Dalelyonnie

My shoulders were already spicy after doing your ab workout on Tuesday but now they’re on fire!! 🔥

Shelby

W1/D4: Shoulders, Chest & Triceps

Megan

Abigail

W1/D5: Glutes & Hamstrings

Still trying to figure out the form for SL Deadlifts...something about them stumps my body.

W4/D2: Back, Biceps & Cardio

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