Name: Playbook - Juli Bauer Roth - Chest & Shoulders
Uploaded: 2024-02-24T21:26:46.840Z
Duration: 34 min
Description: Chest & Shoulders

Time to push your strength with this one 💪🏻💪🏻

- 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

10 REPS EACH DIRECTION 

- Keep your arms extended
- Keep your core engaged

Plate arm circles

- 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

Plank shoulder taps

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Elbow plank rocks (side to side)

Upper Body Warm-up

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

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

Dumbbell lateral raises

Circuit 1

- Grab the end of the barbell with your right hand.
- Get down into a kneeling position with your right knee down on the ground and your left foot forward.
- Bring the barbell down to your shoulder and then push it straight up in the air.
- Bring it back down to shoulder height. This completes one repetition.

Landmine half kneeling single arm press R

Landmine half kneeling single arm press L

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

Push ups

Circuit 2

Downward Dog with Foot Pedal

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

Cat cow

Kneeling side stretch R

Kneeling side stretch L

Thoracic mobilization on foam roller

- 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

Cool down

Chest & Shoulders

Gym Lower Body

CrossFit Style Workout

Dumbbell Upper Body

Gym Split Day

Gym Legs

HIIT

Core

Kettlebell Workout

Emma

30-Minute Dumbbell Arms

Dumbbell Lower Body

Gym Full Body

Bodyweight Travel Workout

Sara

Hamstrings

Shoulders

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

Rachelle

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 🙌🏼

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

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!!

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Quick Cardio

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Chest & Shoulders

More workouts from Juli Bauer Roth