Name: Playbook - Juli Bauer Roth - Gym Full Body
Uploaded: 2024-04-27T16:18:40.264Z
Duration: 58 min
Description: Gym Full Body

Amazing workout!! Thank you so much, love the movement and kept me sweating and heart rate elevated the whole time!

Michelle

Selena

This one is spicy! Enjoy!!

Equipment needed:
✅ Barbell
✅ Rack
✅ Cable Machine
✅ Lying Hamstring Curl Machine
✅ Dumbbells
✅ Bench

Warm-up
2 rounds of:
10 Spiderman Lunges
10 Burpees
20 Glute Bridges
12 Alternating Pike Toe Taps
6 Push ups
15 Banded Pull Aparts

Workout:
4x8 Back Squat

3x30 Cable Abductions, 15 each side

4x12 lying hamstring curls

3 rounds of:
15 Preacher Curls, each side
15 Lateral Raises

4 rounds of:
8 Single Arm Dumbbell Row, each side
10 Dumbbell Pullovers

3 rounds of:
12 Lying Leg Raises
10 Sprinter Sit-ups
20 Bicycle Crunches

Cool down:
2 rounds of:
:30s Childs Pose
:30s Thoracic Mobilization on Foam Roller
:30s Chest Opener on Foam Roller
1m Couch Stretch, each side
:30s Double Arm Chest Stretch
6 Tricep Stretch
:30s Shoulder Stretch, each side

- Step forward 
- Place both hands on the floor
- Rotate your torso
- Extend your arm

Spiderman lunges

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- 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

- Start in a plank position
- Bend at the elbows to come down
- Push through your hands extending your arms to come up

Push ups

- 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

- 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

15 REPS PER SIDE

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Cable abductions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings while pushing hips into the pad

Lying hamstring leg curls

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curls R

Dumbbell preacher curls L

- 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

Biceps & Shoulders

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row R

Single arm dumbbell row L

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Back & Triceps

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter sit-ups

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Core

Childs pose with stretch

Thoracic mobilization on foam roller

- Place the foam roller vertically on the floor and lie your head, back, and butt upon it so that you are fully supported. Bend your knees and plant both feet into the ground. 
- Cactus your arms so that your hands are by your ears, elbows bent at 90 degrees. Bring the arms as close to the floor as you can. Hold for 2 seconds then bring your arms together or move them up and down towards your head

Chest opener on Foam Roller

- Bend your left knee and place your shin along the back cushion of a couch, chair or up against with your toes pointed upward. 
- Keep your left thigh in line with your body. Place your right foot in front, aligning your knee above your ankle. Elongate your spine and engage your core and glutes.

Couch Stretch R

Couch 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

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

Shoulder stretch R

Shoulder stretch L

Upper Body 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!

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

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Chest & Shoulders

26-min Dumbbell Lower Body

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Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

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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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