Name: Playbook - Juli Bauer Roth - Upper & Lower Split
Uploaded: 2024-04-27T16:18:40.343Z
Duration: 47 min
Description: Upper & Lower Split

Time to lift, my friends!!

Equipment needed:
✅ kb 
✅ long band
✅ cable machine 
✅ bench 
✅ dumbbells 
✅ stability ball

Warm-up:
2 rounds of:
25 jumping jacks
10 hip cradles 
20 Russian kb swings  
15 banded pull aparts
15 frog pumps
8 push ups 

Workout:
3 rounds of:
10 lat pull-down
20 seated alternating dumbbell curls 
10 dumbbell rdl 

3x20 stability ball hamstring curls 

3 rounds of:
8 single arm dumbbell rows, each side 
12 dumbbell curtsy lunges, each side 

3 rounds of:
10 hammer curls with static hold, each side 
15 bench seated knee tucks 
1m bench plank hold
10 bench plank spider crunches 

Cool down:
2 rounds of:
:30s wide leg stretch 
:30s figure four stretch, each side 
:30s thread the needle stretch, each side 
:30s kneeling side stretch, each side

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

Hip cradles

- 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

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

Banded pull aparts

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

Push Ups

Warm-up

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Engage your biceps as you curl the dumbbell up
- Lower with a slow controlled movement

Seated alternating dumbbell curl

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Back, Biceps, & Hamstrings

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Stability ball hamstring curls

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row R

Single arm dumbbell row L

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge R

Dumbbell curtsy lunge L

Back & Glutes

- keeping one arm at a 90 degree angle
- complete a hammer curl, with thumb rotated up towards the ceiling during curl

Hammer curl with static hold R

Hammer curl with static hold L

Bench seated knee tucks

- place feet on bench
- hands underneath shoulders
- hold with core engaged

Bench plank hold

- place feet on bench 
- engage core and place hands underneath shoulders 
- bring knee to elbow then back to a plank position and repeat on the other side

Bench plank spider crunches

Biceps & Core

Wide leg stretch with reaches

Figure four stretch R

Figure four stretch L

Thread the needle stretch R

Thread the needle stretch L

Kneeling side stretch R

Kneeling side stretch L

Cool down

Upper & Lower Split

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!

Upper & Lower Split

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