Name: Playbook - Juli Bauer Roth - Full Body Strength
Uploaded: 2024-04-27T16:18:41.369Z
Duration: 49 min
Description: Full Body Strength

This workout was fire!! One of my favorites for sure. She really know how to kick your ass in a quicker full body workout!

Teri

Warm-up:
3 rounds of:
10 single leg deadlift reaches
5 push ups
14 side skater jumps 

Workout:
4x8 barbell deadlift

3 rounds of:
8 barbell bench press
10 seated cable row
12 stability ball pikes

3 rounds of:
8 barbell bicep curls
12 cable rope tricep pushdowns
15 cable rear delt flyes

3 rounds of:
15 dumbbell goblet squat 
10 dumbbell single leg deadlifts, each side
6 chin-ups

Cool down:
2 rounds of:
5 cat cow
:30s kneeling hip flexor stretch, each side
:30s figure four stretch, each side

3 rounds of:
10 single leg deadlift reaches
5 push ups
14 side skater jumps

- Hinge at the hips raising your back leg
- Reach forward with both arms
- Repeat raising opposite leg

Single leg deadlift reaches

Push Ups

- Bend your left (standing) knee to lower your hips a few inches, then push explosively off your standing left foot to jump to the right side landing on your right leg. 
- Repeat to the other side; you should jump as far as possible so that when you land, you immediately take off again to the other side.

Side skater jumps

Warm-up

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Barbell deadlift

3 rounds of:
8 barbell bench press
10 seated cable row
12 stability ball pikes

- 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

- Pull towards your body
- Engage your back as you pull towards you
- Keep your core engaged

Seated cable row

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

Stability ball pikes

Chest, Back & Core

3 rounds of:
8 barbell bicep curls
12 cable rope tricep pushdowns
15 cable rear delt flyes

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

- Engage your triceps as you extend your arms
- Keep your core tight

Cable rope tricep pushdowns

- Set the pulleys of the cable machine to a height just above your head.
- Grab the left cable with your right hand and the right cable with your left hand. Your arms will start in this crossed position.
- Stand in the center of the cable machine and take a step backwards to create some tension in the cables. 
- With a tight core, contract your rear (posterior) delts to bring your arms backward until you feel a pinch in your shoulder blades.
- Slowly bring your arms back to the starting position. You should maintain only a slight bend in your arms during this motion.

Cable rear delt fly

Biceps, Triceps, & Back

3 rounds of:
15 dumbbell goblet squat 
10 dumbbell single leg deadlifts, each side
6 chin-ups

- Stand holding a weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Dumbbell goblet squat

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Dumbbell single leg deadlifts

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

Quads, Hamstrings, & Biceps

2 rounds of:
5 cat cow
:30s kneeling hip flexor stretch, each side
:30s figure four stretch, each side

Cat cow

Kneeling hip flexor stretch

Figure four stretch

Cool down

Full Body Strength

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

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Band Workout

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

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