Name: Playbook - Claire Thomas - W5/D1 Back & Shoulders
Uploaded: 2024-02-02T19:19:09.310Z
Duration: 45 min
Description: W5/D1 Back & Shoulders

That was the longest workout ever 🤘🏼😮‍💨 I almost died

Sarah

Feel super strong! I wasn’t able to complete it as it did run a bit long (and my shoulders were tapped)!

Taylor

Chelsy Pena

Chloe Linscott

Patrycja Nanooch 

Holy moly that was a hard one!🤪🤪🤪

Wenny

Krista

Aimee

This was good but definitely takes more than 45 minutes to complete

Emma

Kicked my butt in a fantastic way. Definitely pushed me to keep going 💪

Leticia

sarah

Definitely took me longer than 45 minutes! 😮‍💨

Leslie Lee

Manon

Natalie

Meagan

Pushed through today for consistency and got it done

Tessa

That was tough but what a killer pump after! 👏🏼

Kari

Adrian Taves

Shannon

Elzane

The increase of the pull ups each week seems like a bit much, as well as how lengthy the workout was. But it was pretty good

Kristian

This took wayyyyy longer than 45 mins😂

Murdered my lats, but seeing a lot of progress since week #1

Megan

The exercises are good but I had to skip quite a few bc of how long it took. Was at an hour and 10 mins and still had 2 circuits left. Just a little long for my likin.

Reagan

I love this workout! Yes it’s long and I had to trim it down for time but I just have to plan ahead 👍

Jessica

Bethany

Morgan

Seeing improvement!! Sure helps with motivation!

Sandra

Ashley

Tiffiny Duke

Wanted to tap out after the first of those last 3 circuits! Definitely a mental challenge!

Emily

Anna

Great! A little too long for one workout but felt good!

Excellent 💪🏻🥳💜 Gonna keep this one!! 🙌🏼

Nancy

This one definitely took me a lot longer than 45 mins! 🥵 I only had time to get through the first shoulder exercise and boy, even that had my muscles burning!

Cecelia

Sara

Katlyn Bowens

Live

Had to skip some to get in cardio also before work! But still a great one!!

Jordan

Katie

Kaesi

Wow, that was LONG! I wasn’t sure it was ever going to end. But we pushed through and got it done. Praise Jesus!

Rachel

Wow!! This one was tough!! My shoulders!!!

Kristin Warner

Eliza

Week 5, 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.

You’ll notice that this workout is very similar to the one you did on this day a few weeks ago. This is intentional, to give you an opportunity to track your progress & push your limits further! Try your best to increase your weights & intensity this time around.

Work hard, be nice, & get after it! 💪

💛 Claire

- 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

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

GHD weighted hyperextensions

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

GHD hyperextensions

Hyperextensions dropset

- 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

- 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

Circuit 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

- 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

Circuit 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)

- 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)

Circuit 3

W5/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

Eloise

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!!!

Katy

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

Aundra

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

Christine

Did the cable hiit workout and oh man.. I am going to be sore!!!

Brittany

W1/D4 Full Body HIIT

Loved this workout! I was very tired this morning so it was a little rough but it was amazing

W5/D1 Back & Shoulders

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