Name: Playbook - Chandler Nicoll - W5/D5 Full Body
Uploaded: 2024-03-02T15:28:35.583Z
Duration: 60 min
Description: W5/D5 Full Body

Ending the week with some spice as always!

Step one leg back 
Heavy in front heel 
Keep chest up core tight

Reverse Lunges (both legs)

Feet past hip width apart 
Explode through toes 
Land softly on feet

Jump Squats

Chest up, squeeze shoulder blades together 
Hinge at hips (act like you are closing a door with your glutes) keeping head down & spine neutral 
Slow on the way down keeping barbell close to your legs
Soft knees and stop at your range of motion 
Press through heels and stand up

Romanian Deadlifts

Sit heavy in heels
Legs parallel to ground

Squat Hold

Leg Focused Circuit

Make sure to tuck hips & squeeze core
Press weight over head 
Don’t lockout elbows

Shoulder Press

Sit heavy in your heels 
Explode through your legs pressing the weight overhead 
One fluid movement

Ground to Press

Hinge at hips 
Walk hands out 
Right into a pushup
Walk hands back in to starting stance

Walkout to Pushups

Straight line from head to heels 
Hands in line with shoulders 
Squeeze glutes & core to avoid hip rotation 
Widen up feet as needed

Plank Shoulder Taps

Straight line from head to heels
Tuck your hips in

Plank Hold

Circuit 2

W5/D5 Full Body

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

Jessica

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!!

W2/D3 Back & Biceps

W2/D4 Quads & Glutes

Mayra

W2/D5 Full Body

W3/D1 Glutes & Hamstrings

W3/D2 Shoulders, Chest & Triceps

W3/D3 Back & Biceps

W3/D4 Quads & Glutes

My wrists hurt so much after so many exercises back-to-back having to balance on them! Any tips on how to improve with this?

Mishy

W3/D5 Full Body

W4/D1 Glutes & Hamstrings

W4/D2 Shoulders, Chest & Triceps

W4/D3 Back & Biceps

W4/D4 Quads & Glutes

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

W5/D5 Full Body

More workouts from Chandler Nicoll