Name: Playbook - Chandler Nicoll - W5/D3: HOME Sexy Back & Biceps
Uploaded: 2023-12-31T16:45:55.333Z
Duration: 45 min
Description: W5/D3: HOME Sexy Back & Biceps

Ruby

Patrice

Focusing mostly on your back get ready for four exercises with no rest in between until all reps are completed

Kick one leg back 
Keep elbow close to core 
Drive hand towards hip
Squeeze shoulder blades

Band Single Arm Low Row (both sides)

Hands in line with shoulders 
Drive hips towards heels

Blast Offs

Hinge at Hips
Keep back straight, core tight 
Squeeze shoulder blades

Band High Row to Low Row

Hands in line with shoulders 
Avoid bouncing by squeezing your core

Incline Plank Jack

Circuit 1

Plank Position 
Tuck hips and squeeze core
Tap opposite hand opposite toe

Plank Toe Taps

Lay flat on belly 
Lift chest and legs off the ground 
Squeezing lower back & glutes

Supermans

Superset

Final circuit of the workout! 

Three exercises with no rest in between.

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

Walkouts

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

Lay in belly
Keep legs straight & toes firm on the ground
Squeeze lower back & glutes

Back Extensions

Circuit 2

W5/D3: HOME Sexy Back & Biceps

Definitely feel inspired for this Mini challenge 🙂

Yadira

Rebecca

W1/D1 Welcome to 6 Weeks to Fit

Coming back after almost 3 weeks being sick…. I only finished the first set. Back tonight to get it done then do upper body 💋

Robyn

Christine

Loved this! I really enjoyed the resistance band exercises.

W1/D1: HOME Monday BumDay🍑

Meeks

Bree

yoooooo you gotta chill on the pauses 🥵🥵🥵😂😂 legs are shaking! 🔥

Saryn Johnson

W1/D1: Monday Bumdayy🍑

Nathalie

Definitely put my weak upper body to work!

Lindsay

W1/D2: Boulder Shoulders & Core

Just completed my second workout and I’m loving them so far! Very challenging, but easy to follow.

Carolyn

W1/D2: HOME Boulder Shoulders & Core

Great! I had to fidget with weights as I realized I was stronger than I thought I was … or in some cases I had to tone it down. Trial and error but really got a good workout in.

Yesenia

W1/D3: Bringing Sexy BACK & Biceps💪🏽

Yes! Needed this today! The workout killed my already burning arms but in the best way possible.

W1/D3: HOME Sexy BACK & Biceps💪🏽

OMG! I underestimated how challenging this would be, but it burns so good now that I’m done 😝

W1/D4: HOME Thick Thigh Thursday

Cinthya

Anessa

W1/D4: Thick Thigh Thursday

had to get this one in with my 6 month old and 3 y/o in the room....wasn’t perfect but some movement is better than no movement lol

Those triple hip thrust and wall sits though 😩😩😩 and lawd doing 4 rounds of 14 🥴😂 Great workout 💪🏾

Shari

W2/D1: HOME Monday BumDay🍑

Leg days are going to be the death of me. 10/10

W2/D1: Monday Bumdayy🍑

Love this workout! Shoulders are pumping 💪🏼 20 minute Run happens when lil man goes to bed!!

W2/D2: Boulder Shoulders & Core

Who needs to lift their arms above their head anyway?? 😩 but really awesome, I can imagine these shoulders now.

W2/D2: HOME Boulder Shoulders & Core

went up in weight except for the static bicep curls.... felt so good!!!

Man- my left arm is so much weaker than my right. I had to drop down to 12.5lbs on the bicep curls- though my right does 15 easy. Any tips on balancing my muscles? Building strength in the left without dropping challenge for the right?

Tricia

W2/D3: Bringing Sexy BACK & Biceps💪🏽

Lynnette

W2/D3: HOME Sexy BACK & Biceps💪🏽

Definitely feeling it tonight after all the workouts

W2/D4: HOME Thick Thigh Thursday

wasn’t able to get this one in last week so starting this week off with it!! got some catching up to do! 😅

Rayanna

Upped all my weights..: Figured out those barbell front lunges, and maxed out on my bowflex weights for goblet squats! 💪🏻💪🏻💪🏻😅💦

W2/D4: Thick Thigh Thursday

Holly f …. That’s literally what I was saying at the end of this ….Don’t underestimate your ability… you might be stronger than you think

My arms are tired 😫 and my son joined me with this workout 💪

W2/D5: BONUS Full Body🔥

The hip thrusters just about killed me today !!!

W3/D1: HOME Monday BumDay🍑

Increased all my weight … I am sweating up a storm omg

W3/D1: Monday Bumdayy🍑

Looking forward to when those push ups come easier! 😅💦🤪

not sure if it is the 22nutrition creatine&pre workout or what!!!! but holy shit i feel swole😂😂💪🏽

W3/D2: Boulder Shoulders & Core

Most challenging day yet… I’m scared to see what week 6 looks like 🫣

W3/D2: HOME Boulder Shoulders & Core

I was feeling pretty meh about this 10:15pm lift 😂🤪😴

the static bicep curls get me every single damn time 😩😩💪🏽🔥

W3/D3: Bringing Sexy BACK & Biceps💪🏽

W3/D3: HOME Sexy BACK & Biceps💪🏽

This killed me after not working out for 4 days!

W3/D4: HOME Thick Thigh Thursday

went heavy!!!! felt amazing. finishing with some hack squats bc why not?!? 🤣🍑

Went as heavy as I could and set some PR’s!

W3/D4: Thick Thigh Thursday

I completed my GOAL 5 workouts for the win! I feel amazing 🤩

W3/D5: BONUS Full Body🔥

W4/D1: HOME Monday Bumday🍑

The husband did this one with me today!! 💪🏻💪🏻💪🏻🍑🍑🍑

Those walking lunges murdered me…. 😩

W4/D1: Monday Bumdayy🍑

Oh boy these Tris are on 🔥 Feel that burnnnnn lol

my shoulders are toast. couldn’t even do a single push-up on my last superset....my arms literally gave out each time i tried😅😅😅

W4/D2: Boulder Shoulders & Core

Could hardly pick up my phone to write this 🤪

W4/D2: HOME Boulder Shoulders & Core

my biceps feels like they’re about to pop out of my skin lmao

W4/D3: Bringing Sexy BACK & Biceps💪🏽

Oh man this was killer. I almost wanted to quit in circuit one

K I used 20lb dumbbells instead of the band and man I struggled doing 5 rounds 🥵 also still so sore from Tuesday hahah glad tomorrow is Thick Thigh and Sprints!!!

W4/D3: HOME Sexy Back & Biceps

W4/D4: HOME Thick Thigh

Beware of the jumping squats … that’s all I have to say 🥴

W4/D4: Thick Thigh Thursday

W5/D1: HOME Monday Bumday🍑

I pushed myself harder than ever with this workout today and it feels amazing 😅🔥💪🏼

W5/D1: Monday Bumdayy🍑

don’t typically sweat much on these days until the cardio, but the pump is definitely real!!!! 💪🏽😳 #swolecity

W5/D2: Boulder Shoulders & Core

This felt good. I am in awe at how this week I felt just a little stronger than last week!

W5/D2: HOME Boulder Shoulders & Core

the bicep superset is freaking killer 🥵

Those bicep curls at the end killed my arms 💪🏼

W5/D3: Bringing Sexy BACK & Biceps💪🏽

W5/D4: HOME Thick Thigh Thursday

Kick backs? More like kick me back into shape 🥵😂

W5/D4: Thick Thigh Thursday

Lost my steam at the end...did not finish strong

Man, week 6 delivered the punishment as expected 😳

W6/D1: HOME Monday Bumday🍑

W6/D1: Monday Bumdayy🍑

W6/D2: Boulder Shoulders & Core

After the mini challenge yesterday this was rough!!

W6/D2: HOME Boulder Shoulders & Core

W6/D3: Bringing Sexy BACK & Biceps💪🏽

Was not feeling it tonight. Trying to finish strong.

W6/D3: HOME Sexy Back & Biceps

Amazing! It’s so cool to see how far I’ve come! 💪

W5/D3: HOME Sexy Back & Biceps

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