Name: Playbook - Chandler Nicoll - WC W2/D2: Upper Body
Uploaded: 2022-12-11T19:37:33.620Z
Duration: 60 min
Description: WC W2/D2: Upper Body

Had 6 students this time and kicked their butts

Ruby

Robyn

WEEK 2 Day 2: Back & Biceps Focused💪🏽 

Today all you’ll need is a set of dumbbells but again if you are at home and only have bands/household items that is OKAY! Use those instead. Making that change won’t ruin your progress over the next 4 weeks!

Remember to move through the exercises with intention. Make your muscle connection and don’t speed through

Don’t forget to get your cardio in at the end! If you’re at home head outside for a walk if needed

Bridge Pullover

Feet hip width apart 
Hinge at hips bringing chest parallel to the ground 
Head down 
Drive elbows towards your hips 
Squeezing shoulder blades together

Dumbbell Low Rows

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

Reverse Flys

Superset

Make sure to do both arms
Drive elbow to hips 
Keeping arm close to your body 
Squeeze shoulder blades 
Slow on the return

Bench SA Low Row

Hammer to Curl Rotation

Two dumbbells facing away from your body 
Bring one knee to a 90 degree angle level with hip 
Curl weights up to biceps 
Squeeze core the entire time

Balance Bicep Curls

CARDIO

WC W2/D2: Upper Body

Follow Along Lower Body Warm Up

Megan

I’m going to be sore tomorrow for sure 🤣

Jeili

Great workout to prep for the next challenge! Hard but not too hard

Rayanna

Core Challenge Day 1

Core Challenge Day 2

Slowly trying to get back to it, this was nice. It was hard but good

WC W2/D2: Upper Body

Community

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