Name: Playbook - Juli Bauer Roth - Back Day
Uploaded: 2024-04-27T16:18:40.869Z
Duration: 44 min
Description: Back Day

It’s back day over here!! Aren’t back muscles just the best? A strong back is a sexy back so let’s get strong AF today! Enjoy!!

Equipment needed:
✅ long band
✅ cable machine 
✅ barbell
✅ bench
✅ dumbbells 

Warm-up:
3 rounds of:
20 jumping jacks
15 banded pull aparts
10 plate arm circles, each direction 
6 quadruped t-spine rotation, each side 

Workout:
4 rounds of:
15 straight arm lat pull-down 
20 cable face pulls 

4x12 barbell bent over row 

4 rounds of:
20 chest supported dumbbell alternating row
10 bent over y raises 
Max effort pull ups 

Cool down:
2 rounds of:
:30s downward dog with foot pedal 
:30s thread the needle stretch 
:30s shoulder stretch, each side

- 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

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

Banded pull aparts

- Keep your arms extended
- Keep your core engaged

Plate arm circles

Quadruped T-spine rotation

Warm-up

- 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 by facing a high pulley cable machine with either a rope or dual handles connected to the machine.
- Grab onto the handles and pull the weight directly towards your face, using your shoulders, and separating your shoulders as you pull the weights back.
- Hold for a count then return back to the starting position.

Cable face pulls

Cable Circuit

- 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

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the right dumbbell to your right hip
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down then repeat on left side

Dumbbell chest supported alternating row

-  From a standing position with a neutral spine and chest towards the floor
- With a dumbbell in each hand flex shoulders in a Y motion

Bent over dumbbell Y raises

- 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

Dumbbell Circuit

Downward Dog with Foot Pedal

Thread the needle stretch

Shoulder stretch

Cool down

Back Day

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 Day

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