Name: Playbook - Chandler Nicoll - W4/D2: Shoulders, Chest & Core
Uploaded: 2023-12-31T16:45:55.183Z
Duration: 45 min
Description: W4/D2: Shoulders, Chest & Core

I pulled a butt muscle, so I had to modify somethings but still got my heart rate up.

Ruby

Love how you mix in the cardio! It’s just enough!

Rayanna

Here we go say 2! Gym Option This half we split up your upper body muscle groups. 

Today is push focused with some core thrown in.

Tuck hips 
Hold one dumbbell at 90 degrees as you press the other one overhead 
Make sure to do both sides

Static Shoulder Press

Place bench at desired incline 
Lower dumbbells slowly to chest 
Powerful press back up

Incline Chest Press

Make sure not to swing your body control your movement

Lateral Raise to Front Raise

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

Reverse Flys

Hands in line with shoulders 
Knees at a 90 degree angle in line with hips 
Squeeze core
Step opposite hand opposite foot forward
Step back 
Repeat on other side

Bear Steps

Hands in line with shoulders 
Drive hips towards heels

Blast Offs

Tri set Burner

You’ll complete as many pushups you can then immediately do 6 pop jacks. Repeat for 5 min and get as many rounds as you can!

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

Feet wider than hip width apart 
Sit in squat 
Jump feet out into plank 
Jump feet back in 
Don’t stand up
Repeat

Pop Jacks

Conditioning

W4/D2: Shoulders, Chest & Core

W1/D0: WELCOME!

Brittani

Getting Started: Tips For Success

Thought I would keep going after the Winter Challenge with something new

Very challenging and I loved it! I feel the burn!!

Kaley

Suggest heavier or lighter weights and options to make it harder

Anonymous

W1/D1: Glutes & Hammies

Lindsay

Loved how hard it was and how it didn’t take too long

Mitzia

W1/D2: Full Upper Body (GYM ONLY)

Great focus body pump after long work day

Angie

Angela

W1/D2: Full Upper Body (HOME)

Lovely

W1/D3: Full Body

I can tell my glutes are going to be crying later 😭 this workout was great! Loved the band exercises.

W4/D2: Shoulders, Chest & Core

Community

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