Name: Playbook - Juli Bauer Roth - Back & Shoulders
Uploaded: 2024-04-27T16:18:40.780Z
Duration: 42 min
Description: Back & Shoulders

I love and back & shoulders day 💪🏻 I hope you do, too! Enjoy this one!

Warm-up:
2 rounds of:
5 inchworm 
6 quadruped t-spine rotation, wash side 
6 bottoms up kb press, each side 
15 banded face pulls
15 banded pull aparts 

Workout:
3x12 bent over barbell row

4x8 barbell push press 

3 rounds of:
8 kneeling single arm side lat pull-down, each side
Max effort pull ups 

3 rounds of:
15 dumbbell front raises 
10 side seated lateral raise, each side 
15 stability ball pikes 

Cool down:
2 rounds of:
:30s Childs pose with reach 
5 cat cow 
:30s thread the needle stretch, each side 
:30s double arm stretch 
:30s shoulder stretch, each side

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until you reach plank position 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

Quadruped T-spine rotation

- Stand with kettlebell in the one hand with the bottom of the kb up towards the ceiling 
- Start with elbow bent to 90 degrees press kettlebell straight up and lower back down under control

Standing bottoms up KB press

- 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

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Warm-up

- Stand with your feet shoulder-width apart
- Bend your knees and lean forward from the waist
- Your knees should be bent, but your back stays straight, with your neck in line with your spine
- Gripping the bar with your hands (palms-down), just wider than shoulder-width apart and let it hang with your arms straight
- Brace your core and squeeze your shoulders together to row the weight up until it touches your sternum, then slowly lower it back down again

Bentover barbell row

- 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

- While kneeling on the ground, cable should be at a height where there is tension in the handle the entire time 
- With right side of body towards the cable machine, grab handle with left hand and pull across body and over your head, pulling down to your rib cage

Kneeling single arm side lat pull-down

- 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-up

Superset

- Stand with your feet about shoulder-width apart holding onto dumbbells in front of thighs
- Lift the weights upward with palms facing down, with a slight bend in the elbows
- Pause briefly when your arms are horizontal to the floor.
- Lower the dumbbells to the starting position with a slow and controlled motion

Dumbbell Front raise

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

Seated side lateral raise

- Raise your hips
- Engage your abs as you are your hips
- Keep your legs as extended as possible

Stability ball pikes

Triset

Childs pose with stretch

Cat cow

Thread the needle stretch

- Stand tall with feet shoulder width apart
- Lift arms to your side to your rear, and interlock your fingers with your palms facing each other.
- Push arms back and ups until you feel the stretch in your chest, and hold stretch

Double arm chest stretch

Shoulder stretch

Cool down

Back & Shoulders

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

Great little burner! The METCON was a beast, but so good!

Rachelle

CrossFit Style Workout

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Gym Full Body

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Dumbbell Lower Body

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Bodyweight Travel Workout

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

30-min Upper Body

Gym Lower Body

15-min HIIT

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Nichole

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Carrie

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

Great one! I’ll I love a good KB workout! Thanks!

Back & Shoulders

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