Name: Playbook - Juli Bauer Roth - Back
Uploaded: 2024-04-27T16:18:40.049Z
Duration: 35 min
Description: Back

This workout is short and sweet! Push the weights with the rows and lat pull down, and try to hit all your pull ups!

- 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

Quadruped t-spine rotation R

Quadruped t-spine rotation L

- Start in the plank position
- Keeping core engaged, bring hand to opposite shoulder then repeat on the other side
- Push hips back to a pike position and reach hand to opposite foot then repeat on the other side

Shoulder Taps to Toe Taps

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

Push ups

Warm-up

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row R

Single arm dumbbell row L

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

Bent over dumbbell reverse flyes

-  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

Circuit

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- 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

Cat cow

Thread the needle stretch R

Thread the needle stretch L

Kneeling side stretch R

Kneeling side stretch L

- stand with feet together
- interlace fingers and press up overhead

Full body stretch

Side stretch R

Side stretch L

Cool down

Back

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

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