Name: Playbook - Juli Bauer Roth - Gym Split Day
Uploaded: 2024-04-27T16:18:41.606Z
Duration: 60 min
Description: Gym Split Day

This one is a fun one! It’s concentrating on quads, glutes, chest and shoulders! Then some abs, as well! Enjoy!

Inchworm to Spiderman Lunge

Quadruped T-spine rotation (right side)

Quadruped t-spine rotation (left side)

- Push up position with hands on the floor
- Press hips back and up in the air 
- Bend your elbows to lower your body down, pressing your hand towards your fingertips 
- Straighten elbows to press back up to starting

Pike push ups

- 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 (right side)

Forward leg swings (left side)

- 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

Warm-up

8 REPS PER SIDE

- Start with both feet on a plate and weight on upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting
- Repeat on opposite side

Deficit barbell reverse lunges

- Holding a pair of dumbbells, sit up straight on a bench or chair, preferably one that supports your back.
- Raise the dumbbells one at a time to each side, and hold them at shoulder height, with your palms facing forward.
- Exhale as you press the dumbbells upward and inward until they almost touch over your head.

Seated dumbbell overhead press

- Lay on a bench with a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Dumbbell chest press

- Grab a pair of dumbbells and lie back on an incline bench 
- Press dumbbells with the arms moving in opposing directions at the same speed. When one side locks out at the top, the other reaches the bottom.

Incline seesaw chest press

Shoulder & Chest Circuit

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

Push ups

- Raise your hips
- Engage your abs as you are your hips
- Keep your legs as extended as possible

Stability ball pikes

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

Stability ball knee tucks

Stability ball toe taps

Core

Figure four stretch (R)

Figure four stretch (L)

- 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

- 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

Cool down

Gym Split Day

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 🙌🏼

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

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 Split Day

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