Name: Playbook - Chandler Nicoll - W4/D5 Full Body Day
Uploaded: 2024-03-02T15:28:35.564Z
Duration: 45 min
Description: W4/D5 Full Body Day

🔥🔥 Definitely a burner, but in such a great way!

Jessica

Higher Intensity day to finish out the week!

As you see the rep counts going down each round make sure to increase your weight choice (keeping form in tact)

Elbows at a 45 degree angle 
Press weight overhead 
Slow on the way down

Seated Shoulder Press

Feet hip width apart 
Hinge at hips bringing chest parallel to the ground 
Head down 
Drive elbows towards your hips 
Squeezing shoulder blades together

Dumbbell Low Rows

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

Reverse Flys

Tuck hips & squeeze core 
Hinge at elbows, keeping elbows facing forward (don’t flare) 
Press weight back up to starting position

Overhead Triceps Extension

Circuit 1

Feet hip width apart 
Palms face away from body 
Hinge at hips, chest parallel to ground 
Driving elbows back close to core, squeezing shoulder blades together

Barbell Low Row

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

Walkouts

Two dumbbells facing away from your body 
Bring one knee to a 90 degree angle level with hip 
Curl weights up to biceps 
Squeeze core the entire time

Balance Bicep Curls (each side)

Feet in line with knees 
Tuck hips & squeeze glutes 
Pull chest to bar 
Squeeze shoulder blades

Inverted Rows

Keep back flat on ground 
Drive hers into ground 
Use core to sit up (don’t bounce)

Sit Ups

Circuit 2

W4/D5 Full Body Day

Lauren

Shelby

Ashley

W1/D1 Glutes & Hamstrings

Ciara

My arms are jello!
Maybe an alternative to push ups for beginners. I’ve never been able to do even 1 good one. I have 0% of those muscles. I replaced them with up right ones against my squat rack to hopefully help do something to the same area 🤞🏽

Kendall

Jeili Reid

W1/D2 Shoulders, Chest & Triceps

Bella🌙

W1/D3 Back & Biceps

W1/D4 Quads & Glutes

Killer but in such a great way!! 🔥🔥

Push-up power thing was tough so I just did girly push ups

W1/D5 Full Body

Lorena

W2/D1 Glutes & Hamstrings

W2/D2 Shoulders, Chest & Triceps

That finisher at the end got my biceps wobbly!!

W4/D5 Full Body Day

Community

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