Name: Playbook - Juli Bauer Roth - Hypertrophy Day
Uploaded: 2024-04-27T16:18:40.216Z
Duration: 49 min
Description: Hypertrophy Day

Equipment needed:
✅ jump rope 
✅ KB
✅ barbell 
✅ dumbbells
✅ bench 
✅ pull up rig 

Warm-up:
2 rounds of:
:30s jump rope
5 inchworm to push up
15 banded bicep curls
15 banded pull aparts
15 Russian kb swings
10 kb thruster 

Workout:
4x8 barbell front squat 

4x8 barbell sumo rdl 

10-8-8-6 incline dumbbell chest press

3x12 bent over barbell row

3x max effort chin ups

Cool down:
2 rounds of:
5 cat cow
10 Scorpion stretch
:30s pigeon stretch, each side 
1m kneeling hip flexor stretch, each side

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

Jump rope

- Bend forward and walk hands into a plank position 
- Follow through with a push up
- Walk hands back to feet and stand

Inchworm to push up

- Place band under or around feet to create enough tension 
- Grab band with both hands and curl, engaging the bicep

Banded Bicep Curls

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

Banded pull aparts

- 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

- Holding a kettlebell at chest, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the kettlebell overhead
- Lower the kettlebell back to your chest, repeating movement

Kettlebell thruster

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

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine, back flat, and hips slightly higher than a normal sumo deadlifts 
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Barbell Sumo RDL

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Stand with your feet shoulder-width apart
- Bend your knees and lean forward from the waist
- Your knees should be bent, but your back stays straight, with your neck in line with your spine
- Gripping the bar with your hands (palms-down), just wider than shoulder-width apart and let it hang with your arms straight
- Brace your core and squeeze your shoulders together to row the weight up until it touches your sternum, then slowly lower it back down again

Bent Over barbell row

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

Cat cow

Scorpion stretch

Pigeon stretch R

Pigeon stretch L

Kneeling Hip Flexor Stretch R

Kneeling Hip Flexor Stretch L

Cool down

Hypertrophy 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

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!

Hypertrophy Day

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