Name: Playbook - Chandler Nicoll - W4/D3: OPTIONAL Full Body Burn
Uploaded: 2024-03-02T15:28:36.261Z
Duration: 45 min
Description: W4/D3: OPTIONAL Full Body Burn

Robyn

Ruby

Yes 🙌🏼 I finally did a full body day!

Lynnette

Today is your optional day! You can use it as a rest & recovery day or do the full body workout.

This all can be done at both the gym or home!

Options for home:
1. Low row with band or back extensions 
2. Thrusters: banded jump squats 
3. Kb Swing: band deadlift

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

Superset

ISO Hold Arnold Press

- Raise your shoulders off the floor
- Bring your elbows into your ribs
- Hold at the top engaging your back

Pull Up

Super set

Alt. Low Row

Pushups

SL Db Hip thrust

Legs parallel to the ground at a 90 degree angle

Wall Sit

W4/D3: OPTIONAL Full Body Burn

W1/D1 Welcome to The Summer Challenge

Mayra

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 ✔️

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

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/D3: OPTIONAL Full Body Burn

Community

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