Name: Playbook - Claire Thomas - Shoulders & Back - Traditional Gym
Uploaded: 2024-02-02T19:19:09.116Z
Duration: 45 min
Description: Shoulders & Back - Traditional Gym

staci

Hanna Bromö

Nina

Katie

Tes Salb

Trish O Malley

Brigitte

Good! Still on crutches so had to modify reverse flys, but loved the workout!

Sarah

4 days without training and I really needed this workout. Kicked my butt back into it! Thank you!

Kathryn

Ashley

Wendy

Carly

That was quite the BURNER!! 🔥 my arms and shoulders are spent!

Sydney

Amanda

Alyssa

That made me wanna cry 🤣🥺🫠💪🏻

Kira

Sher

Solid workout for shoulders and back that pushed limits!💪🏻

Allyson Almeida

Joanna

Great workout! Love the supersets 🔥👏🏼

Kylie

Lizzy Satran

Maria De La Torre

Jana

Sage

Jake

A favorite for sure! Love back and shoulders

Amber page

My new favorite! ❤️‍🔥❤️‍🔥

Mariah Stys

Nicole

valerie

This had me feeling pretty swole after the first Circuit! 💪🏽💪🏽

Megan

Tara

Great workout! Still working on unassisted pullups, but I'm getting there.

Sara

Sandra Pilz

Felt the burn in my shoulders and back. Really enjoyed it!!

Stephanie W

Echo

Stepped away from functional program today to hit some upper body!

Emalea

Julia

Jenn Watkins

Shoulders & Back

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 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

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

Plate front raise

- Keep your arms extended in front of you, holding a weight plate
- Rotate the plate from one side to the other, back and forth, like your turning a steering wheel
- Keep your core engaged

Plate steering wheels

Tri-set

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrists until your palms are facing the opposite direction
- Reverse the movement back down slow and controlled

Seated DB Arnold press

- Push up position with hands on the floor and feet elevated onto a bench
- Bend your elbows to lower your body down
- Straighten elbows to press back up to starting

Feet elevated pike push ups - bench

Superset

- Support your chest on the incline bench
- Maintaining a slight bend at the elbows flex shoulders out into a Y 
- Pause at the top engaging your rear delts
- Lower with a slow controlled motion

Incline bench facing DB reverse flies

- Support your chest on the incline bench
- Row the dumbbells up toward your body
- Pause at the top engaging your back
- Lower with a slow controlled motion

Incline bench facing DB rows

- 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

Rope seated cable rows

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

Rope seated cable high pulls

- 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

Shoulders & Back - Traditional Gym

Nicole Amaral

Katy

Shoulders - Dumbbells only

Agnes

Shoulders - Traditional Gym

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

Back & Shoulders - 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.

Emily

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!!!😂😂😭

Shoulders & Back - Traditional Gym

Community

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