Name: Playbook - Juli Bauer Roth - Upper/Lower Split
Uploaded: 2025-11-04T16:47:54.885Z
Duration: 53 min
Description: Upper/Lower Split

This workout is all about your glutes, hamstrings, back, shoulders, and core!

- 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

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

Banded pull aparts

- holding onto two dumbbells, hinge at hips bringing the chest forward and keeping the core engaged
- row one dumbbell back towards hip then back down
- repeat on other side

Alternating single arm bent over row

- attach band to sturdy surface 
- grab with hand and keep elbow at side
- rotate arm away from body, keeping elbow at side

Banded external rotation (R)

Banded external rotation (L)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Hold

Glute Bridge Holds

- Raise one leg
- Press through your opposite leg and engage your glute
- Place your hands on your side for balance

Single leg glute bridges (R)

Single leg glute bridges (L)

Warm-up

- set up a bench or other back support and set barbell and height that you can unrack the barbell from the smith machine for first rep
- place barbell at hips or slightly below with shoulder blades on back support. Press hip up, squeezing glutes, with your glance forward, towards your hips (not looking up)
- lock out glutes and hold for 1 second before lowering back down, keeping chin tucked the whole time

Smith machine hip thrusts

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings while pushing hips into the pad

Lying hamstring leg 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)

-  From a standing position with a neutral spine and chest towards the floor
- With a dumbbell in each hand flex shoulders in a Y motion

Bent over dumbbell Y raises

Back

- With a single dumbbell in one hand resting on shoulder, engage your core and keep your chest upright as your do a small bend in the knees
- quickly straighten out the knees to bounce the dumbbell off the shoulders, pressing the elbow straight
- slowly bring the dumbbell back down to the shoulder under control before repeating

Dumbbell single arm push press (R)

Dumbbell single arm push press (L)

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Shoulders

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Attach a rope to the cable machine with the anchor up high 
- Extend the arms and grasp the rope with both hands above one shoulder, keeping the feet shoulder-width apart, a neutral spine, and knees slightly bent.
- Pull the handle downward and diagonally across the body slowly, until it passes the opposite thigh. Rotate the entire torso during the pull and keep the arms fully extended throughout the movement.
- Hold for a count of one or two.

Cable high to low woodchoppers (R)

Cable high to low woodchoppers (L)

Core

Wide leg stretch with reaches

Figure four stretch (R)

Figure four stretch (L)

Pigeon stretch (R)

Pigeon stretch (L)

Shoulder stretch (R)

Shoulder stretch (L)

Thoracic mobilization on foam roller

Cool down

Upper/Lower Split

Gym Glutes

Adrienne Isaacs

Kristen Larson

Dumbbell Lower Body

Loved this one! The curtsy lunges at the end were 😈😈

Rachelle

Lisa Marino

One of my go-to’s for when I just need a quick full body workout! So simple but so hard!

Shannon Hooper

Alicia

KBs are one of my favorite tools! Excellent burn!

Nichell

KB HIIT

Melissa

TRX Workout

Loved this one! That 1.5 RDL was 🍑🔥!!!

Love these simple and to the point workouts!

Leah henriksen

Gym Full Body

Reall enjoyed this arm and shoulder burner!

Charly

Terri

Sara

Dumbbell Upper Body

Hamstrings

Jessica

Great little burner! The METCON was a beast, but so good!

CrossFit Style Workout

Jennifer

Excellent! Perfect for my apartment complex gym.

Alice

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie

Biceps & Triceps

It was good! I was doing it in a garage gym (CrossFit type gym) so some options for substituting would have been helpful; but I was able to google some and it worked out great. I was pretty sore actually and I’ve been doing CrossFit for 8 years! Lol. Thank you!

Kara

LOVED!!!!! It hit all the spots for a 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

Quads

Kettlebell Cardio

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Kendra

Elyse

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

Katie

Loved this one! Challenging and rewarding!

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

The wall walks were definitely humbling. Very fun workout.

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Upper/Lower Split

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