Name: Playbook - Juli Bauer Roth - Triceps & Back
Uploaded: 2024-04-27T16:18:39.689Z
Duration: 42 min
Description: Triceps & Back

All about the back of the body with this one! Enjoy!

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Start in half plank position. 
- Take one hand, followed by the other, and push yourself up to full plank position. Return back to half plank position, one arm at a time. - Hold your body in a very straight line keeping your core and glutes engaged

Plank to elbow plank

- 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 (right side)

Quadruped t-spine rotation with reach (left side)

- Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. 
- Lower your body to the ground, touching your chest to the floor, and pressing your body back up in a complete straight line
- Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
- Start to bend elbows, and then lower your entire upper body toward the floor with your head moving towards your hands 
- Then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Push up to Pike Push up

- 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

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

- 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

- 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

- Engage your triceps as you extend your arms
- Keep your core tight

Cable rope tricep pushdowns

Circuit

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Lying skull crushers

Downward Dog with Foot Pedal

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

Cat cow

Thread the needle stretch (right side)

Thread the needle stretch (left side)

Thoracic mobilization on foam roller

- Reach your hand behind your head
- Grasp your elbow and gently pull
- Hold for 10 to 20 seconds, then switch sides

Tricep stretch

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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