Name: Playbook - Juli Bauer Roth - Gym Full Body
Uploaded: 2024-04-27T16:18:40.099Z
Duration: 52 min
Description: Gym Full Body

Loved this workout! Left the gym feeling like full body was tested!

Valerie Grogan

Time for a full body day 💪🏻🍑🏋️‍♀️ Enjoy!

Equipment needed:
✅ barbell
✅ cable machine
✅ dumbbells
✅ landmine attachment
✅ trx

Plank jumps

90/90 hip stretch with hip extension

Single leg downward dog to pigeon stretch

Plank shoulder taps

- Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. 
- Lower your body to the ground, touching your chest to the floor, and pressing your body back up in a complete straight line
- Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
- Start to bend elbows, and then lower your entire upper body toward the floor with your head moving towards your hands 
- Then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Push up to Pike Push up

Warm-up

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

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

Cable bicep curls

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

Push ups

Biceps & Chest

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

Cable rope tricep pushdowns

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell front raise

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

Seated side lateral raise R

Seated side lateral raise L

Triceps & Shoulders

10 REPS PER SIDE

- Stand perpendicular to a barbell in a landmine attachment.
- Grasp the end of the bar with one hand and stand tall.
- Begin the RDL by lifting one foot, unlocking your knee, and slowly hinging back into your hip, keeping hips square 
- Push through the floor and extend the hip as you return to the starting position.

Landmine single leg deadlifts

- With the straps at mid-calf length, place your feet into each of the foot cradles.
- Lift your knees off the ground, coming into a plank position with your hands directly underneath your shoulders. Your back should be flat, and your core should be engaged (there should be no arch or dip of the torso visible).
- Lift your hips up towards the ceiling (as high as your mobility allows), pressing your head through your shoulders. Lower back down into your plank position.

TRX pikes

- Start in a high plank position with your feet in the TRX handles 
- Tuck your knees in and out towards your chest

TRX knee tucks

- Set straps to mid calf length and place both feet in the foot cradles. Begin an a plank position.  
- Engage your core. Pull both knees together toward your left elbow keeping your hips as level as possible. Extend legs back to the starting position. Repeat on the right side.

Trx oblique crunches

Core

- 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

Kneeling hip flexor stretch R

Kneeling hip flexor stretch L

Scorpion stretch

Pigeon stretch R

Pigeon stretch L

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!

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

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 Full Body

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