Name: Playbook - Juli Bauer Roth - Back & Shoulders
Uploaded: 2024-02-24T21:26:48.360Z
Duration: 45 min
Description: Back & Shoulders

Lindsey Welker

SO Awesome! Love these workouts! 🙌🏼🤩

Savana

I’ve been looking for workouts/a program I could do from our home-gym that would incorporate more lifting, and Juli’s workouts fit the bill perfectly so far! Love that they’re grouped by target area too. I definitely walk away feeling like I had a fantastic workout.

Katy

Needed some much needed motivation to get back in to the gym.  Was nice not to have to decide what to do. Picked what area I wanted to work and picked a workout.  Less weight then I normally lift but those super sets kicked my ass.  Looking forward to getting back in to it!  Thanks!

Debbie

Back & Shoulders

Warmup:
4 rounds of:
- 5 Cat Cow
- 5 Quadruped T-Spine Rotation, each side
- 5 Plate Arm Circles, each direction
- 5 Burpees

Workout:
- 4x8 Barbell Push Press 

3 rounds of:
- 12 Single Arm Dumbbell Rows, each side
- 12 Dumbbell Lateral Raises

4 rounds of:
- 8 Seated Cable Row
- 8 Bent Over Dumbbell Reverse Flyes

Cool down:
- 2 rounds of:
- :30sec Childs Pose w/ Reach to Each Side
- 10 Scorpion Stretch
- :30sec Thoracic Mobilization on Foam Roller

4 rounds of:
- 5 Cat Cow
- 5 Quadruped T-Spine Rotation, each side
- 5 Plate Arm Circles, each direction
- 5 Burpees

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

Cat cow

Quadruped T-spine rotation

- Keep your arms extended
- Keep your core engaged

Plate arm circles

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Warmup

- Stand with feet shoulder-width apart and grip the bar with your fingertips, elbows pointing forward
- Rest the bar on the front of your shoulders
- Drop down into a shallow squat, centering your weight under the barbell
- Press up through your heels
- Drive the bar directly above your head until your arms are straight
- Lower the bar down to starting position

Barbell push press

3 rounds of:
- 12 Single Arm Dumbbell Rows, each side
- 12 Dumbbell Lateral Raises

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
- Complete desired reps then repeat on the opposite side

Single arm dumbbell row

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

Dumbbell lateral raises

Superset

4 rounds of:
- 8 Seated Cable Row
- 8 Bent Over Dumbbell Reverse Flyes

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

Seated cable row

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

Bent over dumbbell reverse flyes

Cool down:
- 2 rounds of:
- :30sec Childs Pose w/ Reach to Each Side
- 10 Scorpion Stretch
- :30sec Thoracic Mobilization on Foam Roller

Back & Shoulders

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