Name: Playbook - Juli Bauer Roth - Back, Lats, & Chest
Uploaded: 2024-02-24T21:26:48.257Z
Duration: 42 min
Description: Back, Lats, & Chest

Ashley

Perfect amount for an effective lunchtime workout. Loved the movement variety and challenge!

Katie

Amy Zimmerman

Got another upper body workout coming your way!! Be sure to read the description for each circuit because I share how to choose your weight based on the RPE scale and what that should feel like! Now go kick some ass!! 

Warmup:
2 rounds of:
25 jumping jacks
20 banded face pulls
20 plank shoulder taps

Workout:
3 sets of max reps of chin ups

3 rounds of:
10 seated cable row
10 dumbbell chest press
8 incline dumbbell chest press

4 rounds of:
15 straight arm lat pulldowns
Max effort push ups

3 rounds of:
15 bent over dumbbell reverse fly
20 plank to elbow plank

Cool down:
2 rounds of:
:30s cat cow
1m chest opener on foam roller
1m thoracic spine stretch on foam roller

2 rounds of:
25 jumping jacks
20 banded face pulls
20 plank shoulder taps

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- Pull the band towards your hairline while simultaneously pulling your hands apart. The band should be stretched towards you as well as between your hands. Exhale as you pull the band.

Banded face pulls

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

Plank shoulder taps

Warm-up

To start off this workout, you’re going to do 3 sets of as many chin-ups as possible! If you do not have chin-ups unassisted yet, you can do banded chin-ups or even use the assisted pull-up machine, if you are at a gym! 

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

In this circuit, I want all three movements to feel rather challenges. All 3 movements should feel like a 9 RPE, meaning you could do 1 more rep, if needed. If possible, get a spotter for your chest press and incline chest press so you are more confident with pushing yourself when choosing the weight! You’ve got this!!

3 rounds of:
10 seated cable row
10 dumbbell chest press
8 incline dumbbell chest press

- Pull towards your body
- Engage your back as you pull towards you
- Keep your core engaged

Seated cable row

- Hold two dumbbells with palms facing forward and your thumbs wrapped around the handle. 
- On an inhale, lower the dumbbells slightly wider than your mid-chest, slowly and with control. 
 Gently touch the dumbbells to your chest. On an exhale, press your arms upwards

Dumbbell chest press

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

Back & Chest

This one is a good one! I love straight arm pulldowns 💪🏻 Be sure to think about using your lats (the muscles below your armpit and down your rib cage) as you pull the bar to your waist. It’s always helpful to think about the muscles you’re engaging during a movement! The weight should feel like a 7 RPE, meaning you could complete 3 more reps, if needed! Then push your self on the push ups! I want your form to look perfect so as soon as you begin to lose your form, either drop to your knees to finish a few more reps, and call it. Keep the body straight and core engaged so the hips don’t sag!

4 rounds of:
15 straight arm lat pulldowns
Max effort push ups

- Attach a wide-grip bar or lat bar to one of the higher points on the cable machine.
- Grab the handle with an overhand grip. Your grip should be slightly wider than your shoulders.
- Take a couple steps away from the cable machine to move the weight off of the cable stack. Your arms should be long in front of your body—without hyperextending your elbows.
- While maintaining long arms, initiate the downward movement by squeezing your lats and pulling the bar toward your hips. Allow your shoulder blades to move naturally.
- Squeeze your lats at the bottom position.
- Begin the upward movement. While maintaining your alignment, allow your arms to slowly return to the starting position. The weight should not contact the weight stack.

Straight arm lat pulldown

- Start in a plank position
- Bend at the elbows to come down
- Push through your hands extending your arms to come up

Push ups

Lats & Chest

Let’s finish strong here! For your reverse fly, it should feel like a 7 RPE, meaning you could perform 3 more reps, if needed. And I want you to keep your core engaged and strong throughout all 20 reps of your plank to elbow plank. If you feel like hips sagging, pause and rest for 5-10 seconds then finish strong! 

3 rounds of:
15 bent over dumbbell reverse fly
20 plank to elbow plank

- Keep a slight bend at the elbow
- Raise until you reach shoulder height
- Engage the back of your shoulders

Bent over dumbbell reverse flyes

- Start in half plank position. 
- Take one hand, followed by the other, and push yourself up to full plank position. Return back to half plank position, one arm at a time. - Hold your body in a very straight line keeping your core and glutes engaged

Plank to elbow plank

2 rounds of:
:30s cat cow
1m chest opener on foam roller
1m thoracic spine stretch on foam roller

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat cow

- Place the foam roller vertically on the floor and lie your head, back, and butt upon it so that you are fully supported. Bend your knees and plant both feet into the ground. 
- Cactus your arms so that your hands are by your ears, elbows bent at 90 degrees. Bring the arms as close to the floor as you can. Hold for 2 seconds then bring your arms together or move them up and down towards your head

Chest opener on Foam Roller

- With the foam roller placed horizontally, lay on the roller at shoulder blade level, clasp your hands behind your head and bring your elbows out to the side, supporting your head and neck. 
- Keep your head and neck in line with the spine, a neutral position, your eyes towards the ceiling, and bottom on the floor. Gently stretch back for a few seconds, then return to neutral. Repeat until you are at the bottom of your rib cage (NOT THE LOW BACK).

Back, Lats, & Chest

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