Name: Playbook - Juli Bauer Roth - Gym Back
Uploaded: 2024-04-27T16:18:39.822Z
Duration: 36 min
Description: Gym Back

This workout is prepped and ready to help you build a stronger and more beautiful back! Enjoy!

- 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

- start on all fours
- put hand behind head and twist away from the body
- twist back in and reach between hand and legs to stretch back

Quadruped t-spine rotation with reach R

Quadruped t-spine rotation with reach L

- Start in half plank position. 
- Take one hand, followed by the other, and push yourself up to full plank position. Return back to half plank position, one arm at a time. - Hold your body in a very straight line keeping your core and glutes engaged

Plank to elbow plank

Plank Banded Rows R

Plank Banded Rows L

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

Banded pull aparts

Warm-up

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- 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

- With a dumbbell in each hand, bend at the hips
- Sweep the dumbbells back and up, so they meet above your head.
- Lower back down to the starting position

Bent over around the world

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

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

Cool down

Gym 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

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

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