Name: Playbook - Claire Thomas - W2/D1 Back & Shoulders
Uploaded: 2024-04-26T18:27:28.547Z
Duration: 45 min
Description: W2/D1 Back & Shoulders

Ran out of time and couldn’t do the ez bar push downs and second round of pull ups but still a fantastic workout!!

Chaya Perlman

Megan

Kami

Monique Gillette

Dacey

Aundra

Carrie Collette

Katy

Shayne

Phil

Seeing gains and it’s only week 2🤯🤯🤯🤯LOVED the plate series finisher!!!

Christine

Heather

Chelsea

I didn’t think that work out would ever end? 1-1/2 hrs working at a decent clip….EXHAUSTING. But WHAT a great workout for me to get through as I continue to work on building great 💪strength💪 and renewed confidence!

Doug Coppess

Nikki

Kelsey

Brittany

Holly

Sydney

Jenna

Eloise

This is my second time with this one and my third year with Claire. This one was a burn!

Athena

Jazzy

Good one! Skipped some exercises due to time but ended with a mile run!!🥵

Chelsy Pena

Karla

Very good for getting some needed blood circulation in my entire back!
Too many hours by the computer working lately.

Ulrika Helander

Woah, the arms sure feel that. By the end they’ve got nothing left. 

Glad to be moving my upper body after the last workout- I needed to give the legs a good long bread.

Krista

Still one of my favorite days but currently dying 😂

Tammy

Long but good!  I have no idea how anyone does 30 pull ups.  I’m over here doing 6 sets of 5.  But hopefully someday! #goals

Claire

That was a long workout! 💪🏻😅 Had to modify it a bit, but still got in the work!

Leslie Lee

This is a good workout, but it’s a little too long for me … but I’m def feeling it

Angela Tabor

Sooo many exercises packed in to hit all the target areas

Rachel Ellis

Wow! Loved that workout! Thank you, Claire!

Kari

Meagan

Agnes

Leticia

Holy balls 🤣  Amazing pump!  I LOVED this workout!

Erica

This one took me a little longer than 45 minutes but it was worth it!

Amanda Dunn

Sheree

Makenzie

WOW!! Amazing! I can already tell a difference in my pull up form :)

Shannon

Stephanie

Manon

Week 2, Day 1 - Back & Shoulders

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

*MODIFICATION: Use an assisted pull up machine or a band

- 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

- Grab the bar with your palms facing forward with a wide 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

Wide grip lat pulldowns

- Start with your back flat and dumbbell in one hand
- Engaging your lats, pull the dumbbell up toward your hip
- Lower slowly with control 
- Complete desired reps then repeat on the opposite side

DB single arm rows

- Keeping your arms straight
- Push the bar down toward the top of your thighs engaging your lats
- Pause at contraction then slowly return to starting position

Ez-bar cable straight arm push down

*MODIFICATION: Superman’s 

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

GHD weighted hyperextensions

*MODIFICATION: Superman’s 

- Place your hands across your chest
- Raise your upper body engaging your glutes
- Pause at the top and come down

GHD hyperextensions

Hyperextensions dropset

Complete all three exercises back to back with no rest between. Rest 60 seconds between each round.

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated DB shoulder press

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

*10 reps each way
*MODIFICATION: on knees

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement
- Repeating the sequence for time or reps

Commandos

Tri-set 1

- 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

- 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

*10 reps each way
- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Working back and forth for time or reps

Shoulder taps

Tri-set 2

- 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 (heavy plate)

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

Plate front raise (medium plate)

*12 reps each way
- 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 (light plate)

Tri-set 3

W2/D1 Back & Shoulders

Reagan Tenaglia

Sierra

I’m so excited to start! I can’t wait! It’s been a goal of mine to put on a little more muscle and tone up a bit. Again, can’t wait to get started!

Parker

Intro to the Gym Body Plan

Kyla

Can’t wait to see what this program can do for me!! I already love it!

Angela

Hannah 

W1/D1 Back & Shoulders

I didn't think there was enough there to have a full workout until I was working through the step ups and split squats...Legs are dead

Madison Jones

So great! Did a few mods but also added a few things, yayyy! I’m here! So proud of myself for showing up!

W1/D2 Legs & Core

The supersets with pushups made this workout extra 🔥🔥

Sabrina

That was a spicy workout! I can’t feel my arms in the best way possible

Lilith

W1/D3 Chest & Triceps

25 min run! ☀️ First time being able to run more than 10 min without stopping!!

W1/D4 Full Body HIIT

Targeted lots of different muscle groups! Any pieces I had never done before!

Gabby

W1/D5 Glutes & Biceps

W1/D6 LISS & Core

Deo Miranda

It’s my daughter’s dance night so a perfect time for a rest day!

W1/D7 Rest Day!

Natalie Daniels 

W2/D2 Legs & Core

Amazing workout. I did it at home today with dumbbells and bands and I felt the burn 😊

Lasheree Holness

W2/D3 Chest & Triceps

Did the med ball TABATA, oofta...burner after chest and Tris on Saturday.  

Happy Monday team!!!

W2/D4 Full Body HIIT

Hard but doable. Could only do 10 assisted chin ups for now.

Melissa

W2/D5 Glutes & Biceps

I did a 15 minute jog on the air runner, and a 45 minute 140 bpm walk on the air runner + 10 minutes of core.

W2/D6 LISS & Core

Had to take a rest day. My body is teaching me more and more. Basically just listening to it 🤣

I need this rest day… I woke up with pink eye in both eyes. It is SO painful 😫 I will try to be back on Tuesday!

W2/D7 Rest Day!

I am feeling the burn on this one great workout!!!

Melinda

W3/D1 Back & Shoulders

Tiffany

kassidy

Okay but I secretly loved that end little circuit

W3/D2 Legs & Core

D id this yesterday but my area of WV was hit hard and I didn’t have any internet or power to swipe complete

YES!!! Hotel gym sesh, let’s go👊🏻

W3/D3 Chest & Triceps

Forgot to swipe but did this yesterday! I made up my own

sarah

W3/D4 Full Body HIIT

Porche

W3/D5 Glutes & Biceps

Good morning, a great way to wake up for the day!

Samantha Gonzalez

W3/D6 LISS & Core

Had to use my rest day early due to scheduling issues so I’m going to be hitting it hard the next week or so!

Rachel

Happy Easter! Perfect day to be with fam!

W3/D7 Rest Day!

Sara Zain

This one looked so hard but dang was it good! Holy pump 💪🏻

W4/D1 Back & Shoulders

that 100 rep finisher had every part of my legs shaking

Perfect way to start off my Monday! 🧸🎉

W4/D2 Legs & Core

Home workout today. Couldn’t go as heavy for DB press but increased reps 👊🏻

W4/D3 Chest & Triceps

W4/D4 Full Body HIIT

Freakin dead ☠️ but much needed this morning ✅

W4/D5 Glutes & Biceps

I did this yesterday but just forgot to swipe on it 😭

W4/D6 LISS & Core

Wow the 100 calf raises from 2 days ago have me wobbling.  I can’t even keep my legs straight! Long story long - I had to take a midweek break 🙃

Suzy Melo

Had to rest today. Came down with some nasty bug 🙄

W4/D7 Rest Day!

This one is a bit long than most.  Couldn’t finish in an hour.

Leona

Samantha

W5/D1 Back & Shoulders

W5/D2 Legs & Core

Hannah Marks

W5/D3 Chest & Triceps

I did,
Sprint burpee speedy circuit 
Week 6 day 2; 18 minute hiit
Week 6 day 4; speed intervals 
20 minute HIIT indoor cycle 
20 minute walk 

I finished with 5 minutes of sprint intervals!

16 min bodyweight tabata HIIT workout! A good short one today!

Jessica

W5/D4 Full Body HIIT

Split into 2 days with cardio both days!! 3 miles run

W5/D5 Glutes & Biceps

Core challenge for core and 3.7 speed on treadmill @incline of 2 for 40 minutes

Kacy

Jenn Watkins

W5/D6 LISS & Core

W5/D7 Rest Day!

Chloe Linscott

Couldn’t do the whole routine due to time restrictions but got most of it done, love the upper body workouts

Danielle

W6/D1 Back & Shoulders

Led by stair master, followed by abs!!🥵

W2/D1 Back & Shoulders

Community

More workouts from Claire Thomas