Name: Playbook - Sami Bossert - Back & Triceps - Bands [45 minutes]
Uploaded: 2023-03-01T18:04:10.711Z
Duration: 45 min
Description: Back & Triceps - Bands [45 minutes]

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]

Easy to follow PP exercise. I am 1 year PP, so very delayed, but I never did anything to restore my pelvic floor muscles so I’m incorporating this exercise into my routine to make sure I do that before I decide to have my next baby.

Jordyn Morgan

Great! let's hope i can remember to do this 2x a day!!

Allison

I already did this regularly before but had been doing the opposite, inhaling with the contraction and exhaling with the release, so now I’m off on the right foot.

Kelley

PP : Pelvic Strengthening Part 1

I will always love the pelvic floor exercises! Essential for anyone going through postpartum

Jacque

I had a c-section and this workout has been one of the best for my recovery! Feeling stronger every day!

Excited to start this journey and get back into shape post baby

Jodi

PP : Pelvic Strengthening Part 2

Been doing Sami’s PF workouts for a whole year and it’s helped so much!

Getting back to my pre pregnancy stomach (sort of) Loving the challenge and working out again 💪🏽💪🏽

Alyssa

This workout felt so good when I was done. My body felt stronger and my over all well being felt amazing. Thank you, Sami!

Monica

PP - Pelvic Floor Strengthening Part 3

Great workout for my first weightlifting postpartum!

Rene

Officially 6 weeks Postpartum and excited to get back into things with this workout.

Dilian

First workout 6 weeks post c-section!  Great way to jump back into my fitness routine!

Heather

PP : LEGS & GLUTES

10m pp and getting back into it. This is great easing back. Thanks Sami!

Stephanie

My first workout back at the gym, simple and effective! Staple moves to ease back into things

Christina

Second workout done and 8 weeks PP. Love how the program is set out and the little burn I can feel at the end of each set!

Seda

PP : BACK & CHEST

Sami I adore you! My son has done naps in the carrier for 10 weeks so I need his stuff in my life

Finally app with workouts postpartum included babies :D

Katarina

PP : BABES WORKOUT LOWER BODY 1

Dynette

PP LEGS - Gym [45 minutes]

Amazing first spicy-ish workout PP. I feel great!

PP : FULL BODY BLAST - SLAM BALL

Great workout! Would like a little more instruction on how to engage the pelvic floor while doing the moves. Love that it got my heart rate up while working my core 🙌

i felt the burn! thanks for helping me start getting the baby goo off my abs!

POST PARTUM CORE [20 minutes]

Kept my baby entertained and I got a good sweat!

Karynn

PP : BABES WORKOUT - LOWER BODY 2

okay honesty hour....didn’t have time to finish.... BUT i don’t think i’ve ever sweated so fast just from those first 2 supersets 🥵🥵 my legs are definitely shaking just from what i was able to get done.

Saryn Johnson

My legs are literally shaking 🤣🤣🤣🤣 This workout is a traitor, looks easy but it's burning like fire 🔥🥵 Loved it ! 🤩

Back & Triceps - Bands [45 minutes]

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