Name: Playbook - Sami Bossert - Back & Triceps - Home [60 minutes]
Uploaded: 2023-03-01T18:04:10.345Z
Duration: 60 min
Description: Back & Triceps - Home [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

Amanda

The push-ups are not easy for beginners. The app is somewhat difficult to navigate for first time using also.

Caitlin

Good one! I was able to do 20 decline tricep push-ups easily the first round!! 💪💪 I haven't done those for months and they used to be challenging!

This kicked my butt!! Would love an alternate for decline push up because I can’t do those :)

Darlene

Kelly

Only thing I couldn’t do are the decline push ups! Maybe someone has a good idea for modifications for those who can’t do push-ups very well🤪

Taylor Slough

These workouts look easy but don’t underestimate 😩 it quicks your butt!!!

Karina frazier

Paxton

Loved how the second exercise in each circuit gave my heart rate a jump!

Jessica Hauptmann

Did this workout for Sundays “rest day”! Loved it

Gina

Sweating 😅 another awesome workout for a rest day!

Alexandra

Amber

I loved it so much! Although it was an upper body workout, Sammy always adds some moves that make your thighs and glutes BURN!!!!

Ana Grace

Michele

Love this workout! A good burn a good lower back workout and glutes as well!!

Equipment : 
• dumbbells
• glute band 
• bench / couch 

All about back and triceps (back of the arms) in the comfort of your own home. 3 circuits. 3 moves each. Get it done and come back for more!

• complete 1 set of each of these exercises before starting over

- Use back of bench to stabilize head position and keep spine in neutral 
- Knees are slightly bent, heels press into floor 
- For fly, palms face behind you as you lift elbows up towards the ceiling 
- Actively squeeze in between the shoulder blades as you lift

Bent over flow (fly + row) - modification

- Place band just above knees and find a squat position 
- Jump laterally into squat and jump up as you reach arms overhead 
- Keep heels down in squat and spine in neutral throughout

Glute band sideways jump squat

Tricep Dips - Bent Knees

Circuit 1

** Complete the assigned reps on one side and don’t forget the other side! This goes for all single sided exercises

Single Arm BO Row

Alternating In & Out Squats

- Straddle bench and told weight behind head 
- Elbows are bent and pulled in by the ears 
- Keeping the elbows stabilized, lengthen arms and reach weight towards the ceiling
- Keep elbows pulled into side body throughout

Seated overhead tricep extension

Circuit 2

- Place band just above your knees 
- Start in bridge position with your hips lifted, gluted engaged, and the weight at eye level above you 
- Tap glutes down to floor and come back up into bridge 
- As you return to bridge, keep your arms lengthened as you reach the weight behind you to tap it on the floor 
- Keep scaps pressed into the ground and the navel pulled to spine

FB - glute band glute bridge with overhead DB extension

- Drive front heel into ground in lunge 
- Pulse once before switching sides  
- Try to keep a 90 degree angle at the front knee

Alternating jumping lunge with pulse

• place feet on elevated surface (bench/box/couch) 
• hands shoulder width apart on the floor
• bend at your elbows (keeping them close to your body) and lower your chest to the ground
• press thru your palms of your hands, straightening your elbows and lifting your upper body back up 
• exhale on the push UP

Decline Tricep Push Up

Circuit 3

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

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Kristy

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Leah

Stacie

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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

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 🔥

Sarah

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Keitcha

Biceps & Triceps - Cable - Gym [30 minutes]

Angela

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

Reagan

BACK & ARMS - GYM [60 MINUTES]

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.

Back & Triceps - Home [60 minutes]

Community

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