Name: Playbook - Chandler Nicoll - W6/D2: Full Upper Body (HOME)
Uploaded: 2023-12-31T16:45:55.339Z
Duration: 45 min
Description: W6/D2: Full Upper Body (HOME)

Ruby

Day 2!! Upper Body👏🏽 Home Version 

Everything can be done with either dumbbells, household items or resistance bands! Whatever you have is perfect. Just make sure to challenge yourself and focus on those movements. 

You’ll see a little bit of everything upper body focused in this workout so get ready💪🏽

Remember this is the final week and you have made it this far. Stay focused and keep going!

You have five exercises with minimal rest in between. Try to stick to the rest periods and best as you can! 

If you don’t have dumbbells grab some household items or resistance bands

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

Triceps Dips

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

Plank Toe Taps

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

Back Extensions

Group 1 burner

Same concept as the last circuit! Make sure to stick to the rest times as much as you can🙌🏽 
 

Renegade rows can be done body weight if needed

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

Start with dumbbell at chest 
Sit up using core
Then press weight overhead

Sit Up to Press

Plank position 
Hands in line with shoulders 
Drive elbows towards your chest

Running Man

Keep core tight 
Relax shoulders & keep chest tall

Ab Hold

Back & Core💪🏽

W6/D2: Full Upper Body (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.

W6/D2: Full Upper Body (HOME)

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