Name: Playbook - Claire Thomas - Back - Functional
Uploaded: 2024-04-26T18:27:27.692Z
Duration: 45 min
Description: Back - Functional

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

Jonah

Emma

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

Deanna

Lindsay

Another great morning sessss at the gym 💪🏽

Agnes

Great burn! Not my fav style but sometimes those are the best work!! 👏🏼💪🏼💪🏼👏🏼

Kayla

Nicole

Dakota

Mandy 

Since I have a little home gym, I instead replaced the last workout with regular crunches.

Christopher Peña

Kristin Hebein

Not able to do 49 pull ups…I guess pull ups gonna be my life-long-challenge!!!

Sandra Pilz

First time doing 12 rollouts in a row! (I usually stop at 8) Thanks to the CORE challenge 💪🏼💪🏼

Cass

Lisa

Amanda

It was rough but absolutely love it hopeful there will be more back isolation muscle exercises

Dong Jin

Jillian

Chris

Great functional workout - perfect instruction vids.

Fernando Escamilla Valdez

kacee

Oh my… it was cool to see what I could do! I used a band to help with my pull-ups and pushed myself 🙌🏼

Christina

Kasey

Back - Functional

Warm up: Before you begin, I recommend completing the Functional Upper Body Dynamic Warm Up, 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

Set a 7 minute timer & complete 7 pull ups at the start of every new minute. Rest the remaining time you have until the next minute begins. Use a band or an assisted pull-up machine if needed.

- 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

7 min EMOM

- 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 at the hips to lean forward, use a reverse grip
- Your knees should be slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Barbell bent over row - reverse grip

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell ab rollout

- Hold a weight plate at your chest
- Raise your upper body engaging your glutes
- Pause at the top and come down

GHD weighted hyperextensions

Back - Functional

Nicole Amaral

Ashley

Katy

Shoulders - Dumbbells only

Alyssa

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

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

Emily

Sarah

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 - Functional

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