Name: Playbook - Juli Bauer Roth - Triceps & Back
Uploaded: 2024-04-27T16:18:40.129Z
Duration: 42 min
Description: Triceps & Back

I luuuurv this one! Hope you do, too!

Equipment needed:
✅ barbell
✅ dumbbells
✅ bench
✅ pull-up bar

Treadmill incline walk

- start in a plank position
- touch right hand to left shoulder and left hand to right shoulder
- then touch right hand to right hip and left hand to left hip

Plank shoulder taps to hip taps

- From a high plank position, lift your right hand to tap your left foot. 
- Bring it back to plank and lift your left hand to tap your right foot. 
- Get back into a plank position and continue alternating sides

Alternating pike toe taps

- 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

- Stand tall, abs engaged and upper arms locked at your sides
- Press the band down until your elbows are straight
- Bend the elbows to return to the starting position

Banded Tricep Push Down

Warm-up

- 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

- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- 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

- Place your hands on the front edge of the bench just outside hips
- Place your feet on another bench in front of you and a weight plate on your lap
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Weighted bench dips

Circuit 1

- 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

- Start in a push up position with hands elevated on DB’s/KB’s
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Deficit dumbbell push-ups

Circuit 2

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat cow

Kneeling side stretch R

Kneeling side 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

Shoulder stretch R

Shoulder stretch L

Cool down

Triceps & Back

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

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!

Triceps & Back

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