Name: Playbook - Chandler Nicoll - W4/D2: Upper Body
Uploaded: 2024-10-27T01:46:13.556Z
Duration: 30 min
Description: W4/D2: Upper Body

Slow and controlled reps 
If you have extra time you can add in some cardio today! 

SA Shoulder Press SS Upright Row SS Palms To Elbows 
Pull Over SS High Row SS Pushups 
Core Finisher

Try not to lean to one side 
Engage your core 
Elbows slightly in

SA Shoulder Press

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Palms To Elbows

Shoulder Tri-Set

Hip Bridge Pull Overs

High Row

Plank position 
Straight line from head to heels 
Tuck hips in 
Squeeze glutes & core 
Spreading weight throughout hands 
Lower body to ground and press through resetting into plank position

Push-Ups

Back Tri-set

Hands by hips 
Extend legs out 
Crunch back in

Option: heels touch ground

Knee Tucks

Keep core tight 
Relax shoulders & keep chest tall

Ab Hold

Core Finisher

W4/D2: Upper Body

W1/D1 Introduction

Started this today! Was tough, will say that it is a little more than 30 mins. I cut the warm up by 1 set for each thing. Still a great work out!

Kimberly Le

Chandler

Ruby

W1/D1: Leg Day

LOVE the dumbell only workouts! SO much easier to do when you are in a hurry

Madison

W1/D2: Upper Body

Robyn

W1/D3: Leg Day

W1/D4: Upper Body

Those glute bridges get me EVERY DAM TIME! 🤪

W4/D2: Upper Body

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