Name: Playbook - Chandler Nicoll - W5/D2: Pull & Conditioning
Uploaded: 2023-12-31T16:45:55.276Z
Duration: 45 min
Description: W5/D2: Pull & Conditioning

Welcome to day 2 this week! We are focusing on back & biceps with some spice added at the end!

Grab the bar 
Retract your lats/shoulders 
Pull bar towards chest 
Act like you’re bringing your elbows together behind you 
Squeeze shoulder blades 
Slow on the way up

Lat Pull Downs

Retract shoulder blades 
Using your lats press the bar down towards your body 
Squeezing at the bottom 
Slow on the return

Lat Pushdowns

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

Single Arm Low Row

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

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

Reverse Flys

Back Triset

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

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

W5/D2: Pull & Conditioning

W1/D0: WELCOME!

Brittani

Getting Started: Tips For Success

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

Ruby

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.

W5/D2: Pull & Conditioning

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