Name: Playbook - Chandler Nicoll - W4/D3 Upper Body & Core
Uploaded: 2024-03-02T15:28:35.708Z
Duration: 45 min
Description: W4/D3 Upper Body & Core

Meeks

Focusing mostly on your back get ready for four exercises with no rest in between until all reps are completed

Kick one leg back 
Keep elbow close to core 
Drive hand towards hip
Squeeze shoulder blades

Band Single Arm Low Row (both sides)

Hinge at Hips
Keep back straight, core tight 
Squeeze shoulder blades

Band High Row to Low Row

Hands in line with shoulders 
Drive hips towards heels

Blast Offs

Hands in line with shoulders 
Avoid bouncing by squeezing your core

Incline Plank Jack

Circuit 1

Plank Position 
Tuck hips and squeeze core
Tap opposite hand opposite toe

Plank Toe Taps

Lay flat on belly 
Lift chest and legs off the ground 
Squeezing lower back & glutes

Supermans

Superset

Final circuit of the workout! 

Three exercises with no rest in between.

Hinge at hips 
Walk hands out to plank position 
Walk hands back in to starting position

Walkouts

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

Lay in belly
Keep legs straight & toes firm on the ground
Squeeze lower back & glutes

Back Extensions

Circuit 2

W4/D3 Upper Body & Core

So good! I’m a beginner + post partum, that kicked my butt lol!

Bailey

Aidalynn

W1/D1 Legs: Glutes & Hamstrings

Yadira

Robyn

W1/D2 Upper Body & Core

W1/D3 Upper Body & Core

Won’t feel my legs for a week, killer 🔥🔥

Angie

I woke up stiff…… Now I’m scared of the stairs 🤣

Tiari

W1/D4 Legs: Quads & Glutes

Chantelle

W1/D5 Full Body (Optional)

This workout was awesome. Enough variety that I didn’t get bored and easy to follow.

Lizzy

Mayra

Just what I needed to get back into the swing of things after a fellow teacher's passing.

W4/D3 Upper Body & Core

Community

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