Name: Playbook - Juli Bauer Roth - Gym Full Body
Uploaded: 2024-04-27T16:18:40.617Z
Duration: 56 min
Description: Gym Full Body

Full body day, coming your way! Enjoy!

Equipment needed:
✅ kettlebell
✅ barbell + plates
✅ leg extension machine 
✅ dumbbells
✅ cable machine 
✅ bench
✅ ab roller

Warm-up:
2 rounds of:
25 jumping jacks
10 hip cradles 
14 alt pike toe taps
15 frog pumps
20 kb Russian swings 
20 air squats 

Workout:
5x10 barbell hip thrust with 3s pause 

4 rounds of:
12 leg extensions 
15 single arm dumbbell calf raises 

3 rounds of:
8 single arm dumbbell push press, each side 
12 cable bicep curls 
10 plank cable rows 

3 rounds of:
10 b stance dumbbell RDL, each side 
20 bench reverse hypers 
10 dumbbell chest press
15 cable rope tricep pushdowns 

3x15 ab rollout 

Cool down:
2 rounds of:
:30s cat cow 
:30s single leg downward dog to pigeon stretch, each side 
10 scorpion stretch
:20s thread the needle stretch, each side 
:30s cobra stretch

- 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

Hip cradles

- 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

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

- 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

Warm-up

- Support upper back on a bench and the barbell across your hips
- Press barbell up until both knees are bent to 90 degrees 
- Hold for 3 seconds at top, squeezing glutes the entire time 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrust with 3 sec pause

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Hold a db in one hand
- Raise your heels
- Engage your calves as you raise

Single arm dumbbell calf raises

Quads & Calves

- Start with your arm at 90 degrees 
- Dip with your knees and as you come out of the dip, press up until you reach full extension
- Keep your core tight

Single arm dumbbell push press

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

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

Plank cable rows

Shoulders, Back & Biceps

- Holding a dumbbell in each hand, step one leg back, keeping your heel off the ground, so that you are in a staggered stance. 
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. 
- Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. Come back up to the start position, by pushing your glutes forward.

B stance dumbbell RDL

- Put bench at an incline.
- Lie forward on stomach, on your elbows. Your hips should be at the end of the bench with your legs hanging over.
- As you squeeze your glutes to lift your legs, drive your legs slightly out while contracting your glutes and lifting your legs as high as you can.
- Hold for a count of two.
- Inhale as you lower your feet back to the starting position.

Bench Reverse Hypers

- Hold two dumbbells with palms facing forward and your thumbs wrapped around the handle. 
- On an inhale, lower the dumbbells slightly wider than your mid-chest, slowly and with control. 
 Gently touch the dumbbells to your chest. On an exhale, press your arms upwards

Dumbbell chest press

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

Cable rope tricep pushdowns

Hamstrings, Chest & Triceps

- Kneeling on floor gripping an ab roller or barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll ab roller or barbell out in front of you
- Engaging your core roll the ab roller or barbell back towards your knees

Ab rollout

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

Cat cow

Single leg downward dog to pigeon stretch

Scorpion stretch

Thread the needle stretch

- Lie on the floor on your belly with your forehead to the floor. Place your hands palm down on the floor, alongside your ribs.
- Bring your legs together. Keep the tops of your feet pressed to the floor, and as you inhale, peel your chest slowly off the floor. Squeeze your shoulder blades together, down, and away from your ears. Keep your elbows pointed directly back. Bring your belly button to your spine to protect the low back.
- If the low back feels fine here, you can start to lift the torso higher by pressing your hands into the floor.

Cobra Stretch

Cool down

Gym Full Body

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 🙌🏼

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Gym Full Body

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