Name: Playbook - Juli Bauer Roth - Full Body Day
Uploaded: 2024-02-24T21:26:48.367Z
Duration: 45 min
Description: Full Body Day

Love that I can just turn my brain off, turn my body on, and get it done!

Natalie

Amanda

Short & sweet, but I worked up a sweat and heart was pumping!

Tess

Full Body Day

Warmup:
3 rounds of:
- 4 Inchworms
- 15 Air Squats
- 12 Single Leg Glute Bridges, each side
- :15sec Quadruped Adductor Stretch, each side

Workout:
3 rounds of:
- 12 Dumbbell Romanian Deadlift 
- 8 Single Leg Deadlift to Jump, each side

4 rounds of:
- 6 Barbell Back Squat (slow tempo) 
- 8 Barbell Calf Raises
- 6 Multiple Position Calf Raises, in each direction

2 rounds of:
- 10 Cable Flyes 
- 8 Dumbbell Skull Crushers 
- 12 Tricep Kickbacks, each side

Cool down:
2 rounds of:
- 5 Quadruped T-Spine Rotation, each side
- :15sec Pectoral Stretch on Foam Roller
- :30sec Kneeling Hip Flexor Stretch, each side

3 rounds of:
- 4 Inchworms
- 15 Air Squats
- 12 Single Leg Glute Bridges, each side
- :15sec Quadruped Adductor 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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Raise one leg
- Press through your opposite leg and engage your glute
- Place your hands on your side for balance

Single leg glute bridges

Quadruped abductor stretch

Warmup

3 rounds of:
- 12 Dumbbell Romanian Deadlift 
- 8 Single Leg Deadlift to Jump, each side

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell romanian deadlift

- Stand with both feet under hips
- Shift your weight to the one leg, which should be nice and straight with a soft bend in the knee
- Begin to drive your opposite foot back like you're stamping the bottom of your foot on the wall behind you, keeping your leg straight - Simultaneously, slowly start hinging at the waist, tipping your torso forward until it’s almost parallel to the floor
- Keep your arms straight, at shoulder height, and perpendicular to the floor at all times
- At the bottom of the position, your body should be in a straight line from the top of your head to the bottom of your raised foot 
- Then, begin pulling your back leg forward, driving the knee forward and up as you return to standing
- Jump, landing softly and repeat
- Complete desired reps then repeat on the opposite side

Single leg deadlift jumps

Superset

4 rounds of:
- 6 Barbell Back Squat (slow tempo)
- 8 Barbell Calf Raises
- 6 3 Position Calf Raises, in each direction

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Barbell calf raises

- Raise your heel
- Engage your calves
- Pause at the top
- Change the position of your heels

3 position calf raises

Triset

2 rounds of:
- 10 Cable Flyes
- 8 Dumbbell Skull Crushers
- 12 Tricep Kickbacks, each side

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable flyes

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell tricep kickbacks

2 rounds of:
- 5 Quadruped T-Spine Rotation, each side
- :15sec Pectoral Stretch on Foam Roller
- :30sec Kneeling Hip Flexor Stretch, each side

Quadruped T-spine rotation

Pectoral stretch on foam roller

Kneeling hip flexor stretch

Cool down

Full Body Day

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!

Full Body Day

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