Name: Playbook - Sami Bossert - Cables - at gym (30 minutes)
Uploaded: 2023-03-01T18:04:10.213Z
Duration: 30 min
Description: Cables - at gym (30 minutes)

Pilar

Beth

Wohoo! I pared this workout with another under 30 workout and It feels so good! 🙌

Samantha

Really enjoyed this workout. Nice and easy exercises that make you sweat

Skye Beasley

Megan

Paula

Another great workout. It was so nice because I only had 30 minutes but it was still a great cable work out!!

It was great def learning the new set up but overall I love the variety of workouts. I workout at home with bands and minimal
Equipment but can also use our cable machine at work on lunch. It’s great I look forward to working out more!

SUPERSET: 3 x :40/:20 
-CABLE KICKBACK ON BENCH
-CABLE BTB KICKOUT

SUPERSET: 3 x :40/:20 
-CABLE ROPE PULLDOWN
-OVERHEAD TRICEP EXTENSION (CABLE)

SUPERSET: 3 x :40/:20 
-WIDE ROW WITH 3-SECOND ECCENTRIC PHASE
-NARROW ROW WITH 3-SECOND ECCENTRIC PHASE

FINISH EACH SUPERSET BEFORE MOVING ONTO THE NEXT. KEEP RESTS MINIMAL TO KEEP IT UNDER 30 MINUTES. 

*DON'T FORGET BOTH LEGS FOR THIS SUPERSET

- With a bench close to a cable structure, loop cable around the arch of the foot (leg closest to the machine) 
- From quadruped (with on arm holding onto cable structure for support), lengthen leg straight back into a kickback motion 
- Keep spine in neutral and core engaged

Cable kickback on bench

- Anchor cable low 
- Place cable around foot farthest away from the anchor point 
- Hinging forward slightly, place the working foot behind the stabilizing foot 
- From that position, lift the working leg in a diagonal line up towards the ceiling behind you, keeping the spine in neutral (no movement in the lower back)

Cable BTB kickout

Superset

- Sitting on floor, pull rope towards your body as you simultaneously pull either side towards the outer part of your chest 
- Lean back slightly as you pull in order to increase range of motion  
- Squeeze behind the shoulder blades 
- Keep spine in neutral

Cable rope pulldown

- Facing away from the machine, find a staggered stance with the feet, bending the front knee slightly and keeping the back knee lengthened 
- Holding onto cable, hinge forward slightly and lengthen the arms 
- Keeping the arms lengthened, bend at the elbows reaching your hands back towards the head 
- Push hands back to starting position and squeeze into tricep

Overhead tricep extension (cable)

FINISH EACH SUPERSET BEFORE MOVING ONTO THE NEXT. KEEP RESTS MINIMAL TO KEEP IT UNDER 30 MINUTES. 

DON'T FORGET BOTH LEGS FOR THIS SUPERSET

- Pull the attachment in towards your body using a wide grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position (3 sec eccentric)

Wide row with 3-second eccentric phase

- Sitting on machine, pull back quickly with a long spine 
- Elbows stay close to body as you squeeze into your shoulder blades 
- Release for eccentric phase of movement for about three seconds

Narrow row with 3-second eccentric phase

Cables - at gym (30 minutes)

Rebecca

Amanda

I’m always looking for quick workouts now that I’m a mom of two. We have a cable machine at my work and some free weights both there and at home. I also have your resistance bands set. I’d love to see more variation of workouts I could do with those items in 30 mins or less. Love your workouts and Ptula brand! Also love your videos and your sweet family. ❤️

Back - Gym [30 minutes]

Jennifer

Great workout! A bit challenging but great!

Always challenging no matter the minutes or format !

Bands - at home (30 minutes)

Love these workouts! Quick, feel the burn, and no excuse when crunched for time for me

Ivette Subock

Biceps & Triceps - Cable - Gym [30 minutes]

Robin Musilli

Biceps & Triceps - Gym [25 minutes]

Christine

Great quick full body! love the modifications!

Allison

Definitely made me work up a sweat on my lunch!  The pike and reverse dip were a bit awkward and not able to do them with my shoulders.

Kayla

Bodyweight - Home (30 minutes)

The sweat was reaaaal 💦💦💦👌🏽 Felt amazing after this quick workout 🤗

Sarah

Thank you for this great workout that doesn’t have burpees, push-ups or bulgarian lounges 😋🤩🤩🤩

Marcela

Dumbbells- Full body (30 minutes)

Tammy

Such a great workout in a short amount of time. Only took me 18 mins and I’m dripping in sweat 🤩

Full Body - Dumbbells [30 minutes]

I love these 30-mins workouts! Please add more whenever you can 🤩🤩😍

Maryann

Great quick workout! Sweat ahead in 25m!!

Full Body - Home OR Gym [30 minutes]

Made this into a TABATA style workout 40sec on/ 20 sec rest for 4 rounds. Nice 16min workout  to fit my schedule today 😮‍💨 🙌

Christina

Kimberlee

Full Body with Dumbbells - Intermediate [30 minutes]

Good one, couldn’t set up the donkey kick so I subbed them for another move!

Leah

Joleana 

Do not sleep on this workout wow short but you will feel it.! Sammy you never fail me 🔥👍🏼😍

Joss

Glutes - Landmine Set Up [30 minutes]

Sami! I’m burnin…my glutes are burnin lol

The sweat 💦 is REAAAAL 🔥🔥🔥🔥🔥
Loved that quick and efficient  glutes workout 👌🏼

Wow that was short and straight to the point! I loved it!

Glutes ONLY - Gym [30 minutes]

Loved it. Added elastic bands to the last one 😍

Sarah Lucero

Perfect hotel gym workout…especially after a road trip 🔥🍑

Cassey

Glutes at home  [30 minutes]

HIIT Sweat Sesh - Bench [30 minutes]

Just what I need to bring some change into my life 
Thank you!

Tanya

Loved this one! finished in 26 minutes with minimal rests! 🥵

HIIT at Home (30 minutes)

30 minutes never felt longer! Great workout!

Pattye

You weren’t playing around with this one. I would love to see a whole section dedicated to HIIT & LIIT.

Tynetta Naytah

Wowsers 🥵 can’t think of a better way to get off the cardio machine for once! 🔥👏🏻

Paxton

HIIT at Home - No Impact, No Equipment [30 minutes]

This was a great work out- even modified the bench plank and included a push up with each one and did it for a minute! Sweat in 23 minutes Yess!!!

Great intensity but easy on the knees. I will be coming back to this one!

Dezi Lauderdale

LIIT Sweat Sesh - Bench [30 minutes]

Landmine set up - at gym (30 minutes)

Great sweaty burn! Love lifting heavy on this one!

Love this quick, effective leg/glue workout!

Legs with Dumbbells [30 minutes]

Outdoor Full Body Blast - Bodyweight Only

Definitely made that side booty burn 🔥

Jonica Mincheski

Did not realize how much my outer glute gets neglected until this! Definitely going to be a regular!

Outer Glutes & Thighs [30 minutes]

Still loving this one! Increased weights as I have went too!

Shoulder Smash - Dumbbells - Gym (30 minutes)

Wow! That felt great! I finished with two sets of assisted pull-up! Great way to get this morning starting! 🙌

Shoulders & Back - Cables - Gym [30 minutes]

Jacque

Shoulders & Triceps - Home [30 minutes]

This was a good one for a heavy shoulder day 🥵

Amber

Shoulders - Barbell & Bands [30 minutes]

🤩 great workout for the shoulders! Would love some tips for modifications for those tricep push-ups, if we’re not good at them 🤪

Cables - at gym (30 minutes)

Community

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