Name: Playbook - Juli Bauer Roth - Shoulders
Uploaded: 2024-04-27T16:18:39.110Z
Duration: 37 min
Description: Shoulders

This workout is all about the Boulder shoulders because shapely shoulders are a beautiful thing!

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

Jump rope

10 each direction

- Keep your arms extended
- Keep your core engaged

Plate arm circles

- start on all fours
- put hand behind head and twist away from the body
- twist back in and reach between hand and legs to stretch back

Quadruped t-spine rotation with reach (R)

Quadruped t-spine rotation with reach (L)

- 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

- 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

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

Banded pull aparts

Warm-up

- 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

Dumbbell lateral raises

- In a seated position, hinge forward
- Take dumbbells in each hand and use your upper back to lift the weights back with elbows slightly bent

Seated Rear Delt Flyes

Superset

- 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

Cat cow

Downward Dog with Foot Pedal

Kneeling side stretch (R)

Kneeling side stretch (L)

Shoulder stretch (R)

Shoulder stretch (L)

Cool down

Shoulders

Sara

Dumbbell Upper Body

Hamstrings

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!

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