Name: Playbook - Claire Thomas - W7/D1 Back & Shoulders
Uploaded: 2024-04-26T18:27:29.206Z
Duration: 45 min
Description: W7/D1 Back & Shoulders

Logan

Patrycja Nanooch 

One of my favorite back & shoulders workouts yet! 💪🏻

Leslie Lee

Shannon

Rachel Ellis

Sydney

Jamie

Kari

Amanda Dunn

Candice

Katie

Tiffiny Duke

Denise

Reagan

Sergio HERNANDEZ

Reagan Tenaglia

Coming back from a knee surgery. It felt really good working out! 👍🏼

Raquel

🔥🔥🔥🔥🔥… can barely hold my phone 😂🥳💪🏻💜

Nancy

Well I can't lift my arms above my head 😂

Rilee Duke

Laurie Ankeny

The dumbbell circuit at the end is absolutely brutal 🥵

Cecelia

Janae

Chelsy Pena

Back and shoulders ✔️ Third workout of the night and I’m spent. But I feel soooooooo good!

Rachel

Uff da I am gonna be sore! Really effective workout before work!

Sarah Meier

I changed alot of the reps counts and weights so it was more heavy lifting instead of supersetting

Eliza

Jaye

First unassisted pull-up! Time to keep on truckin’!

Brandi

Emily

Lara

Penelope

First super set was tough to do at my gym with limited machines don’t wanna take up 2 at once but loved the workout

Kaylee

Feeling awesome!! Hit 30lbs each for shld press!! :-)

Tiffany

I enjoyed this one! I love pull-ups, but I don’t always live starting with a set of 50, so this first super set was a welcome change.

Erica

Shoulders feel good. Love your work outs Claire. Thank you!
Mariadlt1968

Maria De La Torre

Barbara

Melanie Strecker

Alexandria Dubek

Monique Gillette

Claire

That was fun!! 💪🏼 finished with a 10 min incline walk!!

Cortney

Loved this workout! Had to break up the pull ups and lat pull downs due to a busy gym so I cut my rest down.

Lydia

Nastasja

Week 7, 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.

Work hard, be nice, & get after it! 💪

💛 Claire

This is a super set, so you’ll complete 5 pull ups & immediately after, with no rest, complete 10 lat pull downs. Rest 60-90 seconds between each round. Try to choose a pull up variation that you can do 5 reps unbroken. So, if you need to use a band or a pull up machine, go for it!

*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
- 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 starting position

Lat pulldowns

Pull up + pull down super set

This is a super set, so you’ll complete 8 narrow grip rows & immediately after, with no rest, complete 8 wide grip rows. Use an attachment that works for both so you can transition quickly. Rest 60-90 seconds between each round.

- 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

Seated cable row - narrow grip

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

Seated cable row - wide grip

Wide + Narrow Row super set

This is a super set, so you’ll complete 8 straight arm push downs & immediately after, with no rest, complete 8 reverse grip straight arm pull downs. Use an attachment that works for both so you can transition quickly. Rest 60-90 seconds between each round.

*note that you can use a straight bar if you don’t have an EZ bar cable attachment.

- 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

*note that you can use a straight bar if you don’t have an EZ bar cable attachment.

- Keeping your arms straight, holding the bar with a reverse grip
- Pull the bar down toward the top of your thighs engaging your lats
- Pause at contraction then slowly return to starting position

Ez-bar cable reverse grip straight arm pulldown

Straight arm push/pull down super set

Complete 5 rounds of the given 3 exercises. Rest 45-60 seconds between each exercise. Build weight for each set of seated shoulder press.

*add weight each set. You shouldn’t be able to complete more than 3 reps on your last set.

- 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

- 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

*8 reps each way 

- Keep a slight bend at the elbow
- Raise the dumbbells forward and up until you reach shoulder height 
- Lower with a slow and controlled movement
- Raise the dumbbells laterally until you reach shoulder height
- Lower the dumbbells back to starting position
- Repeating the entire sequence for time or reps

DB front + lateral raises

DB Shoulder Circuit

W7/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

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

Aundra

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

Christine

W1/D4 Full Body HIIT

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

Gabby

Chaya Perlman

W1/D5 Glutes & Biceps

Eloise

W1/D6 LISS & Core

Deo Miranda

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

Tammy

W1/D7 Rest Day!

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

Megan

Kami

W2/D1 Back & Shoulders

Natalie Daniels 

W2/D2 Legs & Core

Carrie Collette

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

Lasheree Holness

W2/D3 Chest & Triceps

Brittany

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

Katy

W3/D1 Back & Shoulders

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!

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 ✅

Agnes

W4/D5 Glutes & Biceps

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

Leticia

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

Doug Coppess

Holly

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

W7/D1 Back & Shoulders

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