Name: Playbook - Chandler Nicoll - W7/D4: HOME Upper Body & Cardio
Uploaded: 2024-03-02T15:28:36.447Z
Duration: 45 min
Description: W7/D4: HOME Upper Body & Cardio

This was rough after a week back with students

Ruby

Shoulders, chest & triceps focused💪🏽 

Equipment: 
• Resistance Band 
• Sturdy Chair 
• Optional dumbbell or household item

Get ready for your shoulders & triceps to be on fire with this circuit

Place band around wrists 
Press out against band, bringing wrists in line with shoulders

Banded Front Raises

Triceps Dips

Plank Position 
Tuck hips 
One push-up then one shoulder tap

Push-up to Shoulder Taps

Side Plank Hold

Circuit 1

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 & Feet firm on the ground 
Lift hips into bridge 
alternate taping opposite hand opposite toe

Bridge Toe Taps

Feet hip width apart 
Hinge at your hips bringing hands down to ground 
Walk hands out into plank position 
Jump feet forward into squat (don’t stand up) 
Jump feet back 
Walk hands back and stand up

Walkout to Pop Jack

Circuit 2

W7/D4: HOME Upper Body & Cardio

W1/D1 Welcome to The Summer Challenge

Mayra

Robyn

W1/D1: HOME LEGS

Thought about crawling back to my car after this workout 😂🤝

Lydia

2 time around and still burns like the first

Destiny

W1/D1: Quads, Glutes & Calves

Lindsay

W1/D2: Back, Biceps & Cardio

I am beyond sore from day 1 😭now I am on a 20 min bike ride! Cardio ✔️

Lynnette

Could barely do the pop jacks from how my quads feel from yesterday 😪 😩 😫

W1/D2: HOME Upper Body & Cardio

Don't underestimate Deadbug...I'm dead 💀 🤣 😂

W1/D3: OPTIONAL Full Body Burn

It took far too long for my brain to compute the dead bug 🤣

Are you trying to kill me? Two days in a row with Deadbug.

W1/D4: HOME Upper Body & Cardio

Dalelyonnie

My shoulders were already spicy after doing your ab workout on Tuesday but now they’re on fire!! 🔥

Shelby

W1/D4: Shoulders, Chest & Triceps

Megan

Abigail

W1/D5: Glutes & Hamstrings

Still trying to figure out the form for SL Deadlifts...something about them stumps my body.

W7/D4: HOME Upper Body & Cardio

Community

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