Name: Playbook - Chandler Nicoll - W5/D5: OPTIONAL Shoulders, Chest & Core
Uploaded: 2023-12-31T16:45:55.315Z
Duration: 45 min
Description: W5/D5: OPTIONAL Shoulders, Chest & Core

Super tired after another good workout 😴

Ruby

I’m dying over here and shoulders are on fire!

Angela

Optional Workout to finish the week! Focusing on shoulders chest & tris this week💪🏽
This half we split up your upper body muscle groups. 

Today is push focused with some core thrown in.

Tuck hips 
Hold one dumbbell at 90 degrees as you press the other one overhead 
Make sure to do both sides

Static Shoulder Press

Make sure not to swing your body control your movement

Lateral Raise to Front Raise

Superset

Place bench at desired incline 
Lower dumbbells slowly to chest 
Powerful press back up

Incline Chest Press

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

Reverse Flys

Hands in line with shoulders 
Knees at a 90 degree angle in line with hips 
Squeeze core
Step opposite hand opposite foot forward
Step back 
Repeat on other side

Bear Steps

Hands in line with shoulders 
Drive hips towards heels

Blast Offs

Tri set Burner

You’ll complete as many pushups you can then immediately do 6 pop jacks. Repeat for 5 min and get as many rounds as you can!

Plank position 
Straight line from head to heels 
Tuck hips in 
Squeeze glutes & core 
Spreading weight throughout hands 
Lower body to ground and press through resetting into plank position

Push-Ups

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

Conditioning

W5/D5: OPTIONAL Shoulders, Chest & Core

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

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/D5: OPTIONAL Shoulders, Chest & Core

Community

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