Name: Playbook - Chandler Nicoll - W4/D2: GYM Back, Biceps & Core
Uploaded: 2024-05-01T00:12:56.417Z
Duration: 60 min
Description: W4/D2: GYM Back, Biceps & Core

Remember we have a new set of exercises now that you’re halfway through this program!

Band Pull Ups

Relax your shoulders 
Slight lean back 
Pull to the top of your chest (not below) 
Slow on the way up

Lat Pull down with d handles

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

Kneeling tuck hip 
Relax your shoulders 
Pull toward your hip 
Do both side

Single Arm Lat pull down

- Pull towards your face letting your elbows flare out  
- Pause and return to the initial position

Seated face pull

Superset

Pull towards your hip 
Not your chest 
Control your weight

Sa Low Row

Hammer to Bicep Curl

Super set

Start with a wide stance 
Toes firm on the ground 
Squeezing core & glutes
Avoid hip rotation & bring one dumbbell towards hip squeezing shoulder blade 
Slow on the return

Renegade Rows

OPTION: reach for your knee instead of toe

SL Reach

Functional Core Finisher

W4/D2: GYM Back, Biceps & Core

Welcome to The Summer Challenge 2023

Reverse Burpees!?!? Haha so excited for the challenge

Abigail

Carly

So hard but so fun! Can’t wait for more!

Rayanna

Optional Teaser Workout

Lisa

Chandler

Couldnt do the first combination properly so i just did the 15reps without the switch :)
But my butt is on fire🔥

W1/D1: GYM Quads & Glutes

Ruby

Megan

W1/D1: HOME Quads & Glutes

Yesenia

W1/D2: GYM Back, Biceps & Core

W1/D2: HOME UPPER BODY

Absolutely loving these workouts.  You’re kicking my butt girl!

Shelby

W1/D3: GYM Shoulders/Chest/Tris

W1/D3: HOME Upper Body

Follow Along Cool Down

W1/D4: GYM Glutes & Hamstrings

W1/D4: HOME Glutes and Hamstrings

W1/D5: OPTIONAL Functional Full Body

W2/D1: HOME Quads & Glutes

W2/D1: GYM Quads & Glutes

W2/D2: GYM Back, Biceps & Core

W2/D2: HOME UPPER BODY

W2/D3: GYM Shoulders/Chest/Tris

W2/D3: HOME Upper Body

W2/D4: GYM Glutes & Hamstrings

W2/D4: HOME Glutes and Hamstrings

My strength is coming back 💪 🙏 🙌

W2/D5: OPTIONAL Functional Full Body

W3/D1: HOME Quads & Glutes

W3/D1: GYM Quads & Glutes

W3/D2: HOME UPPER BODY

W3/D2: GYM Back, Biceps & Core

W3/D3: GYM Shoulders/Chest/Tris

W3/D3: HOME Upper Body

Follow Along Cool Down Upper Body

W3/D4: GYM Glutes & Hamstrings

W3/D4: HOME Glutes and Hamstrings

W3/D5: OPTIONAL Functional Full Body

W4/D1: GYM Quads & Glutes

My knees really really hurt during and after doing the leg extensions. What can I do as an alternative?

Lina

W4/D1: HOME Quads & Glutes

Week 4...taking it to a whole new level 💯 🤪

W4/D2: HOME Upper Body & Core

W4/D3: GYM Shoulders, Chest & Tris

W4/D3: HOME Upper Body

W4/D4: GYM Cheeks and Hamstrings

Ugh...do not recommend after eating a large dinner.

W4/D4: HOME Cheeks & Hamstrings

W4/D5: OPTIONAL Functional Full Body

W5/D1: GYM Quads & Glutes

Getting atleast one week 5 workout in before Vegas!

W5/D1: HOME Quads & Glutes

W5/D2: GYM Back, Biceps & Core

After a week in Vegas, this workout kicked my butt 🙃 💪 😩

This is my favorite workout for a busy day so far.

W5/D2: HOME Upper Body & Core

W5/D3: GYM Shoulders, Chest & Tris

Had to adjust some of the workout due to my knee being messed up.

W4/D2: GYM Back, Biceps & Core

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