Name: Playbook - Claire Thomas - Back & Biceps - Traditional Gym
Uploaded: 2024-02-02T19:19:09.351Z
Duration: 45 min
Description: Back & Biceps - Traditional Gym

Emily

Sarah

Really felt the reverse facing single rope curls!

Melena

Eliza

Couldn't do the pullups due to recent surgery but loved the rest of it!!!

Kara

Agnes

Maria De La Torre

Melissa

Julie

Sore before even leaving the gym 😅☠️

Sydney

Mikaela

Shannon

Stephanie

Did regular deadlifts to start and then added everything . Woah tough 🔥

Kendall

Elizabeth

Nicole

Malory Watson

Renata

Lauren

Great pair with the core challenge day 1!

Nikki

Had to modify some of the workouts, but this was a great back and bis one!! 💪🏼

Nuria

There need to be modifications for pull ups - if I’m training at home and don’t have a way to do a pull up at all. Also, please include hyperextension alternatives.

Hi Claire!  I have purchased your programs before and your apparel, which I love and I love that your family is a part of that.  I believe you mentioned at times your mom sends the orders out, so special:) I think what you are doing is so wonderful.  Thank you so much :)

Tess

kacee

Back and Biceps - Traditional Gym

Warm up: Before you begin, I recommend completing the Gym Upper Body Dynamic Warm Up 1, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbow drives towards your hip, squeezing your lat and shoulder blade
- Pause at contraction then slowly return to starting position
- Complete desired reps then repeat on the opposite side

Single arm seated cable rows

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Pull the bar up toward your ribs, engaging your lats
- Lower the bar
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL + row

- Hinge forward slightly at the hips
- Pull the rope toward your body engaging your lats
- Lower the cable back to starting position

Rope bent over cable row

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curls

Superset

- Curl the cable handle up toward your shoulder engaging your bicep
- Lower with control back down to starting position
- Complete desired reps then repeat on the opposite side

Single arm cable curls

- With your back to the cable machine
- Curl the handles up toward your shoulder engaging your bicep
- Lower with control
- Complete desired reps then repeat on the opposite side

Single arm cable curl - reverse facing

- Complete 7 bottom half curls
- Complete 7 to half curls
- Complete 7 full range curls

Ez-bar 21’s

Back & Biceps - Traditional Gym

Ashley

Katy

This was a great workout. It’s now one of my favs. 💪

Dani

Shoulders - Dumbbells only

Alyssa

I’m enjoying going between this and the lower body!!!  Thank you!! ❤️‍🔥❤️‍🔥❤️‍🔥

Kori

Shoulders - Traditional Gym

staci

Hanna Bromö

Nina

Shoulders & Back - Traditional Gym

Awesome workout! I feel the burn in all the right places

Tes Salb

Trish O Malley

Back & Shoulders - Traditional Gym

Brigitte

Kyla

Killer! Had to do all assisted pull ups at the end!

Yesenia

This was a great workout to build off of with weight, reps, etc.

Katie

Love this back work. Will be doing this again 👍🏽

Jonah

Emma

The ab rollout… wow… I’ll feel that tomorrow…

Deanna

Back - Functional

Georgina Cantu

kari williams 

Terri

Biceps & Triceps - Dumbbells Only

Scott Webster

dips to failure are not okay!!!😂😂😭

Back & Biceps - Traditional Gym

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