Name: Playbook - Sami Bossert - Shoulders & Back - Cables - Gym [30 minutes]
Uploaded: 2023-03-01T18:04:10.711Z
Duration: 30 min
Description: Shoulders & Back - Cables - Gym [30 minutes]

Joleana 

Sarah

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

Samantha

The triset had a lot of adjustments for weight and machine but felt really great!

Elizabeth

This one has some new moves inside my app ! You can pair this workout with any other “under 30 minute” workouts ! 

We are keeping this minimal equipment, low impact and more of a strength and toning workout !

Forward Leaning Cable Cross Pull Down

• Position bench between both sides of the cable machine, anchor the arms of the cable machine slightly forward but still at a wide angle 
• Incline the bench
• Grab handles with opposite hands (left cable grab with the right hand and visa
versa) 
• Sit straight up as you pull your arms across body and straight out and down to your side, palms facing in 
• Weight should be lighter on this move ~10-20lbs depending on how smooth your cable machine is

Cable Crossover (Seated)

Superset

• Pull rope down as you bend your elbows out to your side, hold the squeeze at the bottom for a second then slowly lengthen your arms back up to starting position 
• You’ll be slightly leaning backward during the move

Cable Rope Pulldown with 3-second Release

• Cable Rope attached to the lowest position on the cable machine, thumbs closest to the ends of the rope and palms facing in/up 
• With bent knees and bent over, be a few feet away from the cable machine, so you can get a good range of motion with full extension
• Bend your elbows, pulling the rope into your body, hands at your sides

Bent Over Cable Yates Row

• Lying on floor with cable arms at most inner position, bend knees and hold onto the opposite handle for each arm (left hand holds onto right handle and visa versa) 
• Hold handles with palms facing down
• Start with LIGHT WEIGHT to see how much you can do - this move is tough on the shoulders and doesn’t require much weight to pull

Lying Cable Cross Raise

Triset

- Place hands on a stability ball as you come into an elevated child's pose 
- Press onto the ball as you lower your chest towards the ground and flatten your back 
- Keep your arms lengthened in order to maximize the stretch through your pecs and posterior delts 
- Release the stretch by lifting chest back up to starting position

Dynamic front body stretch (stability ball)

Shoulders & Back - Cables - 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. ❤️

Beth

Back - Gym [30 minutes]

Jennifer

Great workout! A bit challenging but great!

Always challenging no matter the minutes or format !

Paula

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)

Pilar

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

Cables - at gym (30 minutes)

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

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

Marcela

Dumbbells- Full body (30 minutes)

Sweaty! A good one for when your short on time 👏🏼

Haylie H

Tammy

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

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!

Megan

Shoulder Smash - Dumbbells - 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 🤪

Shoulders & Back - Cables - Gym [30 minutes]

Community

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