Name: Playbook - Juli Bauer Roth - Gym Split Day
Uploaded: 2025-11-04T16:47:55.728Z
Duration: 51 min
Description: Gym Split Day

This workout is concentrating on hamstrings, glutes, shoulders, and back! Enjoy!

Equipment needed:
✅ barbell
✅ rack
✅ cable machine
✅ dumbbells
✅ bench
✅ lying hamstring curl macbine

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

Jump rope

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

Banded pull aparts

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

Plank shoulder taps

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

- Step one foot behind you and lower down until your back knee is close to the ground 
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Reverse step lunges

- 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

Warm-up

8 REPS PER SIDE

- With your right foot straight in front of you, step back with your left foot and lunge down until your left knee touches the ground. In this position, your right knee should be directly over your left ankle.
- Next, drive upwards in a controlled fashion to the standing position.

Back rack Barbell reverse lunges

- 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

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- 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

Upper Circuit 1

8 REPS PER SIDE

- 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

- 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 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

- Attach a wide-grip bar or lat bar to one of the higher points on the cable machine.
- Grab the handle with an overhand grip. Your grip should be slightly wider than your shoulders.
- Take a couple steps away from the cable machine to move the weight off of the cable stack. Your arms should be long in front of your body—without hyperextending your elbows.
- While maintaining long arms, initiate the downward movement by squeezing your lats and pulling the bar toward your hips. Allow your shoulder blades to move naturally.
- Squeeze your lats at the bottom position.
- Begin the upward movement. While maintaining your alignment, allow your arms to slowly return to the starting position. The weight should not contact the weight stack.

Straight Arm Lat Pull Down

Upper Circuit 2

Quad to hamstring stretch

Quadruped T-spine rotation R

Quadruped t-spine rotation L

Quadruped adductor stretch R

Quadruped adductor 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

Shoulder stretch R

Shoulder stretch L

Cool down

Gym Split Day

Gym Glutes

Adrienne Isaacs

Kristen Larson

Dumbbell Lower Body

Loved this one! The curtsy lunges at the end were 😈😈

Rachelle

Lisa Marino

One of my go-to’s for when I just need a quick full body workout! So simple but so hard!

Shannon Hooper

Alicia

KBs are one of my favorite tools! Excellent burn!

Nichell

KB HIIT

Melissa

TRX Workout

Loved this one! That 1.5 RDL was 🍑🔥!!!

Love these simple and to the point workouts!

Leah henriksen

Gym Full Body

Reall enjoyed this arm and shoulder burner!

Charly

Terri

Sara

Dumbbell Upper Body

Hamstrings

Jessica

Shoulders

Great little burner! The METCON was a beast, but so good!

CrossFit Style Workout

Jennifer

Excellent! Perfect for my apartment complex gym.

Alice

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie

Biceps & Triceps

It was good! I was doing it in a garage gym (CrossFit type gym) so some options for substituting would have been helpful; but I was able to google some and it worked out great. I was pretty sore actually and I’ve been doing CrossFit for 8 years! Lol. Thank you!

Kara

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

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

Kendra

Elyse

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

Katie

Loved this one! Challenging and rewarding!

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

30-min Upper Body

Gym Lower Body

15-min HIIT

The wall walks were definitely humbling. Very fun workout.

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Gym Split Day

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