Name: Playbook - Chandler Nicoll - W4/D4: Upper Body
Uploaded: 2024-10-27T01:46:13.566Z
Duration: 30 min
Description: W4/D4: Upper Body

Final day of the program!

Congratulations👏🏽

Arm Circles Forward & Back

You can get ab a long resistance band to do this as well

Bar Shoulder Warm Up

Light weight around the world

Upper Body Warm Up

Use bench to support chest 
Palms will face each other 
Keeping your elbows close to your core 
Squeeze shoulder blades

Bench Supported Low rows

Keep one dumbbell at 90 degrees in line with your hips
While curling the other dumbbell

Static Bicep Curls

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side
Option: drop to knees

High plank shoulder taps

Back Circuit

Be sure to watch the whole video 
Both loves equals one rep

Ground Alt Chest Rotation

ISO Hold Arnold Press

Hands in line with shoulders 
Rotate at spine keeping arm straight 
Creating a straight line from hand to hand

Plank Alt Rotations

Shoulder Circuit

Plank position 
Hands in line with shoulders 
Drive elbows towards your chest

Running Man

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Reverse Crunch

Core finisher

W4/D4: 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/D4: Upper Body

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