Name: Playbook - Claire Thomas - W2/D1 Back & Shoulders
Uploaded: 2024-02-02T19:19:08.990Z
Duration: 45 min
Description: W2/D1 Back & Shoulders

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

Kenia Tamara

Samantha Gonzalez

My arms are not going to be able to life anything

Alex

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

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

Didn’t do the last set of pull-ups- ran out of time and my arms are jellyyyy

Chaya Perlman

Woohooo! Felt great! Ready for the next! 
Thank you! ❤️

Kendra Carson

Kaitlin

W1/D1 Back & Shoulders

It was efficient and worked many muscle groups!

Gabby

Tere

Melloney

W1/D2 Legs & Core

Deo Miranda

🔥🔥🔥. Arms and jello and I love it!!!

Wow. In the best way possible. Hoping the DOMs is less intense with this day. After the back/shoulders I had a hard time for almost 3 days 😳😅❤️‍🔥

Jane

W1/D3 Chest & Triceps

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

W2/D1 Back & Shoulders

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