Name: Playbook - Sami Bossert - Back & Triceps - Bands [45 minutes]
Uploaded: 2023-03-01T18:04:10.463Z
Duration: 45 min
Description: Back & Triceps - Bands [45 minutes]

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

Sumaiya

Alyssa

Taylor

So much fun! Used this on my rest day from the challenge to work on my triceps for tricep push ups 🥵😅

Alexandra

Thanks for helping me break a sweat while still being able to be at home!

Jacque

Loved this workout. I did it at the gym and challenged myself with weights. I'm proud of myself 💪🏼🔥😊

Sarah

Holy moly ! That was brutal but felt so good! 🙌

Samantha

Anna luise

EQUIPMENT:
- Ptula 10-piece Resistance Bands 
- Stability Ball

3 moves. Complete each move back to back with the only break is getting into the next position. If you need to drop the weight (choose a thinner band), go for it ! This will be a drop set / burnout triset

- Sit on Chair or Stability Ball with the end of the band in each hand 
- Thumbs facing inward 
- Pull ends of band back and in line with your head - elbows are leading the way! 
- Hold the squeeze for 2-3 seconds 



** For reference I’m using the grey band here

Banded Wide Face Pull

- 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

Banded Forward Leaning Wide Lat Pulldown

Banded Back Triset

** For reference, I’m using the grey band here **

Banded Seated Tricep Pushdown

Banded Tricep Pushdown Pulses

Banded Tricep Superset

- Bend over a few feet away from the door 
- 1 end of the band in each hand 
- Pull the band down to your sides, keeping core engaged and back straight 
- Widen your arms out as you slowly release the band back up to starting position

** The slower you go, the more you’ll feel this move

Banded Bent Over Around the Worlds

Banded Alternating Overhead Arm Extension

Banded Back & Tricep Superset

- Secure door anchor on top of your door and lock the door
- Loop the band thru the door anchor loop and attach both ends together (I used the grey and black bands for this move) 
- Hold looped band in both hands with arms straight out above you, slight bend to your hips and knees and butt up against the door
- Keeping your arms immobile, use your core to crunch down bringing your upper body down
- Hold at the bottom for 2 seconds

Banded Straight Arm Crunch

Back & Triceps - Bands [45 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

Amanda

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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 😳😅

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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!!

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My arms were burning after the first set!!

Morgan

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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

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

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Keitcha

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Angela

Excellent workout for those of us who love upper body days!!

Reagan

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

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

Back & Triceps - Bands [45 minutes]

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