Name: Playbook - Claire Thomas - Back & Shoulders - Traditional Gym
Uploaded: 2024-02-02T19:19:09.239Z
Duration: 40 min
Description: Back & Shoulders - Traditional Gym

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

Tes Salb

Agnes

Trish O Malley

Great back & shoulder circuits 👍🏽Gonna feel it tomorrow

Jonah

Christine

Shereen

Mandy

Anna R.

I loved your ff workouts but these are just as great

Wendy

Laurie Messer

This was an amazing workout!! I need to strengthen my forearms for all the pulling/gripping!

Megan

Excellent workout great way to start the day

Neli

Tory

Allyson Almeida

Danielle Roberts

April

Brigitte

Jonathan

Holy shoulder burn batman! 🔥 loved that

Crista Albano

Whitney Wampner

Working the back is becoming one of my favs!

Nicole

Maria De La Torre

Loving this workout 🏋️‍♀️💛🤙🥰

Elaine

I really enjoyed this my first workout in your program and it’s so fun

mackenzi

Elise

Great start to my Saturday! Loved this one.

Jessica

Amber page

Janay 

Lisa

Alexandra

Emily

Sara

Added as many res as possible in 10 minutes at the top.
Could only do 2 pull-ups to failure at the end 😅

Mattie Jo

Falon

Jennifer

Tori

Ofelia

Laura

Alisha

Love this kind of back day....feeling strong !!!!

Rachelle

Back and Shoulders - 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

- Grab the bar with your palms facing forward
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the starting position

Lat pulldowns

- Hold a plate in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the plate towards your chin
- Keeping the plate close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the plate back to starting position

Plate upright row

- Grab the bar with an underhand grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Underhand grip lat pulldowns

- Raise the plate forward and up until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement

Plate front raise

Circuit 1

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive high and wide, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row - wide grip

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row - narrow grip

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

DB standing shoulder press

Circuit 2

- 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

Back & Shoulders - Traditional Gym

Nicole Amaral

Ashley

Katy

Shoulders - Dumbbells only

Alyssa

Shoulders - Traditional Gym

staci

Hanna Bromö

Nina

Shoulders & Back - Traditional Gym

Kyla

Back & Biceps - Traditional Gym

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

Sarah

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

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!!!😂😂😭

Biceps & Triceps - Traditional Gym

Leslye

Monique Gillette

Hell of a workout!!! Loves it!!! Thank you!!

Modified some stuff and added more to it 💪🏻

Carlisa 

Chest & Triceps - Traditional Gym

Great morning workout! Got in 4 sets of each plus 5 of the first 3.

Chest - Dumbbells Only

Great workout & finished commandos @ 3:40, resting only once in between :)

Liesel

Maaike

Upper Bodyweight - Functional

Stefanie

Sydney

Sheila

Upper Bodyweight - Home

TBH…I wanted to quit after the first couple minutes but I kept pushing and didn’t quit. I made a modification if I needed to or didn’t go the entire 20 seconds but I didn’t stop. I’m proud that I pushed myself and kept going. This one is tough!!

Stephanie Betsworth

Challenging very hard I love a hard workout

Just getting back into working out after BB and this was killer! Got about 25% of it done, but feeling FIRE! 🔥🔥

Kelsey 

Upper Bodyweight - Home Tabata

Ioana

Only had reasonably light dumbbells so this circuit was perfect… great burn! 🔥 💪

Back & Shoulders - Traditional Gym

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