Name: Playbook - Sami Bossert - BACK & ARMS - HOME [45-60 MINUTES]
Uploaded: 2023-03-01T18:04:10.528Z
Duration: 60 min
Description: BACK & ARMS - HOME [45-60 MINUTES]

Amanda

Going to be sore tomorrow! This one really got my back burning!

Jacque

First workout with the app and I’m a fan. I like that it is guided but I can push how fast I go.

Brittany

Here's a great upper body workout for all of my home exercisers ! Utilize a chair or stability ball if you don't have a bench

Get more resistance and a greater challenge in each banded exercise by:
1. Choose a thicker / less stretchier band for the exercise
2. Move further away from where the bands are secure 
3. Wrap the band a few times around your hand or foot to shorten the length
4. Double up on the band

This circuit, perform both moves at the same location. Utilize the cable seat to perform your tricep dips or be close by! Minimal breaks between exercises as you're engaging different muscles in each.

- Lead with your elbows as your bend your arms and pull the band toward you - elbows out and shoulders down
- Back should be upright/ slightly back and core engaged

Banded Wide Diagonal Pulldown

- Get in a plank position, hands under shoulders and elbows pointed outward 
- Lower body to floor, keeping entire body in line (no arching or dipping) 

Modification is dropping down to knees (shown later in the video)

Chest Push Up

Banded Alternating Overhead Arm Extension

CIRCUIT 1

• Lying flat on a bench or the floor, place a heavier dumbbell in your hands (maybe 15+ lb dumbbell)
• Keep a slight bend to you elbows and make sure your upper back is pressed into the bench or floor 
• Slowly lower the dumbbell back and behind your head - you should feel your outer and upper back
• Slowly pull the dumbbell back to starting position

Lying Overhead Arm Extension

• Lying flat on a bench or the floor, hold dumbbells in both hands 
• straighten your arms directly above your head and slightly at angle (toward your forehead). You should feel some resistance against your triceps just holding the dumbbells up 
• Slowly lower the dumbbells to the sides of your head by bending your elbows and slowly return to starting position

Skull Crushers

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

CIRCUIT 2

- Anchor band low and sit on floor with feet in a V position 
- Cross band 
- Keeping arms lengthened and spine in neutral, lift arms in a diagonal line towards the ceiling 
- Squeeze into upper mid back

Banded seated crossover

- Anchor band low and face away from it 
- Hug elbows in by side body and perform bicep curls at fast speed

Banded rear facing speed curls

- Secure band low 
- Clasp band around the band itself to provide length 
- Wrap the band around your hand 
- Bend over and keep bend to your elbow as you raise the band up and outward

Banded Single Arm BO Fly

CIRCUIT 3

- Clasp hands behind back and open up through the shoulders and pecs
- This move can be done seated or standing

Shoulder + chest stretch

• Cross one arm over chest and hold close to body with the other arm - you should feel a stretch in the back of your upper arm (triceps) and rear deltoid (shoulder) 
• Repeat on other side 

• With a bend to your elbow, pull your arm behind your head and hold with opposite arm - you should feel a stretch in your tricep and rear deltoid
• Repeat on the other side 

** don’t forget both arms! 20sex per stretch per arm

Crossbody Arm Stretch

- Reach your arm up and behind your head
- Gently pull the arm down with the opposite arm, stretching your tricep
- Repeat on the opposite side

Tricep stretch

- Holding onto a stationary surface
- Hinge forward until your torso is parallel to the ground
- Sit back, stretching your back and shoulders

Static pole stretch

UPPER BODY COOL DOWN STRETCH

BACK & ARMS - HOME [45-60 MINUTES]

Exactly what I needed.  The perfect combination of workouts.

Britney Lumley

Had to switch up today. Needed free weights instead of gym equipment 🙈🙈

Priscilla Velazquez

Back & Triceps - Home [60 minutes]

Great upper bod workout. Not too difficult for someone like me who hasn’t been to the gym in a while. Nice pace and variation of exercises.

Jennifer

This workout was a great intro to some machines at the gym that I wasn't confident enough to use before 😳😅

Leticia Lopez

Christina

Back & Triceps - Gym [60 minutes]

Terri

Dilian

Kristy

Upper Body - Dumbbells [60 minutes]

Tiffany Cosby

Leah

Stacie

Intense Upper Body - Gym [60 minutes]

Maryann

Sheri

Shoulders & Biceps - Home [45 minutes]

Holy arms! I’ve never done so many bicep variations. Loved it with the video plus the description… extra thank you for someone who is new at cable machines!!

Pilar

Michelle

Back & Biceps - Cable [45 minutes]

My arms were burning after the first set!!

Morgan

Chelsea

Shoulders & Biceps - Dumbbells [60 minutes]

First workout and this was a blast! My triceps are dead

Sumaiya

Alyssa

Taylor

Back & Triceps - Bands [45 minutes]

I love to have this workout rotated between cardio, upper body strength, and ended with core. Felt like a great balance

Jessica Hauptmann

That was such a good workout!! I loved the bosu ball combos. 💪🏼

Nicole

Tuesday: Upper Body Sweat Sesh! [45 minutes]

Quick upper burn 💪🏽🔥🔥🔥
Loved it 😍 Next time I'll take heavier dumbbell 🔥

BACK & ARMS - HOME [45-60 MINUTES]

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