Name: Playbook - Chandler Nicoll - W4/D5: OPTIONAL Pull & Conditioning (HOME)
Uploaded: 2023-12-31T16:45:55.251Z
Duration: 45 min
Description: W4/D5: OPTIONAL Pull & Conditioning (HOME)

Two days of rest from being sick but I'm back at it!

Ruby

Welcome to day 5 this week! Optional workout! This is the HOME version. We are focusing on back & biceps with some spice added at the end!

Bridge Pull Overs

Drive elbows back towards hips
Squeeze shoulder blades

Band Low Row

Hands in line with shoulders 
Drive hips towards heels

Blast Offs

Circuit

Kick one leg back 
Hinge at hips chest parallel to the ground 
Drive dumbbell towards your hip 
Squeeze shoulder blade

Single Arm Low Row

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

Static Bicep Curls

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

Reverse Flys

Back Triset

Hands in line with shoulders 
Wide stance with feet 
Keep your straight and bring it up in line with your back
Slow on the way down

Plank Arm Raises

Lay flat on the ground 
Arms above your head & legs extended 
Using core drive knees to chest and hands by your knees
Slow on the return

Power Sit Ups

Hands in line with shoulders 
Grab a dumbbell or item with opposite hand by crossing under your chest & pulling it over to you.

Plank Pull Through

Conditioning

W4/D5: OPTIONAL Pull & Conditioning (HOME)

W1/D0: WELCOME!

Brittani

Getting Started: Tips For Success

Thought I would keep going after the Winter Challenge with something new

Very challenging and I loved it! I feel the burn!!

Kaley

Suggest heavier or lighter weights and options to make it harder

Anonymous

W1/D1: Glutes & Hammies

Lindsay

Loved how hard it was and how it didn’t take too long

Mitzia

W1/D2: Full Upper Body (GYM ONLY)

Great focus body pump after long work day

Angie

Angela

W1/D2: Full Upper Body (HOME)

Lovely

W1/D3: Full Body

I can tell my glutes are going to be crying later 😭 this workout was great! Loved the band exercises.

W4/D5: OPTIONAL Pull & Conditioning (HOME)

Community

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