Name: Playbook - Juli Bauer Roth - Gym Back & Shoulders
Uploaded: 2024-04-27T16:18:40.508Z
Duration: 50 min
Description: Gym Back & Shoulders

Equipment needed:
✅ jump rope
✅ long band
✅ barbell
✅ rack 
✅ dumbbells
✅ cable machine 
✅ TRX

Warm-up:
2 rounds of:
1m jump rope
10 banded pull aparts
10 plank shoulder taps
12 Alt pike toe taps
6 pike push ups

Workout:
3x12 Bent Over Barbell Row

3x6 Barbell Strict Press

3 rounds of:
10 Dumbbell Push Press 
12 Side Plank Cable Rows (R)
12 Side Plank Cable Rows (L)

4 rounds of:
15 Cable Face Pulls
8 Arnold Press
15 Dumbbell Lateral Raises

5 rounds of:
7 TRX W Raises
7 TRX Y Raises
7 TRX Rows

Cool down:
2 rounds of:
:30s cat cow
:30s downward dog with pedal 
:30s scorpion stretch
:30s thread the needle, each side
:30s double arm stretch

- Jump rope with the rope passing under your feet once each jump

Jump rope

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

Banded pull aparts

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

Plank shoulder taps

- From a high plank position, lift your right hand to tap your left foot. 
- Bring it back to plank and lift your left hand to tap your right foot. 
- Get back into a plank position and continue alternating sides

Alternating pike toe taps

- Push up position with hands on the floor
- Press hips back and up in the air 
- Bend your elbows to lower your body down, pressing your hand towards your fingertips 
- Straighten elbows to press back up to starting

Pike push ups

Warm-up

- 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

- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip at upper-chest height with a grip that is a little wider than shoulder width. 
- To move your head out of the way of the bar, rock your body slightly forward as the bar ascends and slightly backward as the bar descends. Keep your head facing forward; don’t look up. 
- Keep your elbows a little forward, not directly out to the sides. Keep your wrists directly above your elbows. Press and lock elbows

Barbell strict press

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- set up cable pulley system towards the floor
- get into a side elbow plank position and grab the handle with the other hand, making sure there is tension in the cable at the full arm extension position 
- pull your handle towards your ribcage and hips, using your lats and back to pull back 
- slowly release the weight back towards the cable system before repeating the next rep

Side elbow plank cable rows (R)

Side elbow plank cable rows (L)

Circuit 1

- 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

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

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

Dumbbell lateral raises

Circuit 2

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX row

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a W
- Engage your rear delts and upper back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX W raise

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles forming a 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Y raise

TRX Finisher

Cat cow

Downward Dog with Foot Pedal

Scorpion stretch

Thread the needle stretch (R)

Thread the needle stretch (L)

- Stand tall with feet shoulder width apart
- Lift arms to your side to your rear, and interlock your fingers with your palms facing each other.
- Push arms back and ups until you feel the stretch in your chest, and hold stretch

Double arm chest stretch

Cool down

Gym Back & Shoulders

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!

Gym Back & Shoulders

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