Name: Playbook - Juli Bauer Roth - Gym Lower/Upper Split
Uploaded: 2024-04-27T16:18:40.174Z
Duration: 43 min
Description: Gym Lower/Upper Split

This workout is concentrating on back, triceps, and hamstrings! Enjoy!

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

Jump rope

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings R

Forward leg swings L

Hip cradles

- 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

Quadruped T-spine rotation R

Quadruped T-spine rotation L

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- Alternate to other hand as you bring the dumbbell back down to the ground

Alternating Dumbbell snatch

Warm-up

- Come into plank position with a dumbbell in each hand. Make sure your back is straight and your hands are stacked under your shoulders.
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage.
- Repeat the row movement, alternating arms without losing the stability of your plank.

Plank dumbbell rows

- 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

Back

- set up a bench or other back support and set barbell and height that you can unrack the barbell from the smith machine for first rep
- place barbell at hips or slightly below with shoulder blades on back support. Press hip up, squeezing glutes, with your glance forward, towards your hips (not looking up)
- lock out glutes and hold for 1 second before lowering back down, keeping chin tucked the whole time

Smith machine hip thrusts

- 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

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

Cable rope tricep pushdowns

Back & Triceps

For this superset, choose a heavy weight for the b stance deadlifts then go lighter for the 16 reps deadlifts

- 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 R

B stance dumbbell RDL L

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Hamstrings

- Sit on the floor with legs extended in front of you.
- Using your arms, lift your body onto the foam roller in a side-lying position.
- Keeping your bottom leg straight and top knee bent, move your body in a back-and-forth motion.

IT band foam roll R

IT band foam roll L

Thoracic mobilization on foam roller

Pigeon stretch R

Pigeon stretch L

Shoulder stretch R

Shoulder stretch L

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

Tricep stretch

Cool down

Gym Lower/Upper Split

Sara

Dumbbell Upper Body

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 Lower/Upper Split

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