Name: Playbook - Chandler Nicoll - W4/D5 Full Body (Optional)
Uploaded: 2024-03-02T15:28:35.716Z
Duration: 45 min
Description: W4/D5 Full Body (Optional)

Meeks

Ruby

Full body to finish out the week! This workout is optional & the final workout in this program. 

Get ready to get sweaty & get that heart rate up

Equipment: 
• dumbbell or household item

Step one foot back like on railroad tracks explode to other foot & then into a jump squat

Jump Lunge to Jump Squat

Hinge at Hip 
Walk hands out to plank position 
Tap opposite hand opposite toe 
Walk hands back in and stand

Walkout To Toe Tap

Superset

Hold weight at chest 
Feet hip width apart 
Sit heavy in heels for squat and explode pressing weight overhead

Squat to Press

Chest up core tight 
Step one leg back, drop knee heavy in front heel
Then drive knee up to chest exploding through toe

Reverse Lunge to Hop (both sides)

Start with a wide stance 
Toes firm on the ground 
Squeezing core & glutes
Avoid hip rotation & bring one dumbbell towards hip squeezing shoulder blade 
Slow on the return

Renegade Rows

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

Plank Alt Rotations

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

Circuit 1

Straight line from your head to your heels

Plank Hold

W4/D5 Full Body (Optional)

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/D5 Full Body (Optional)

Community

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