Name: Playbook - Sami Bossert - Shoulders - Barbell & Bands [30 minutes]
Uploaded: 2023-03-01T18:04:10.399Z
Duration: 30 min
Description: Shoulders - Barbell & Bands [30 minutes]

First day back after the 6 week challenge. Feels good 😊

Pibeny

Tamara

Quick and efficient upper body workout 👍🏼 Loved it 🔥

Sarah

Alexandra

I’m callin this one “Sami Shoulders”! Quick and efficient 🫶🏼

Cassey

Sarah Styers

Chanel

It was great workout ! I did it without plates at the end of barbell it was pretty challenging and the gym was packed so at least I got some movement in lol

Samantha

I made this workout equipment focused as some of you have a squat rack / barbell in your homes ! ++ some great band moves to warm up and finish with a crazyyy burn ! 

We will keep this one short n sweet - you can add another workout with this one if you have the time !

• Full rotation if possible. If not, stretch arms up and back as far as you can safely and comfortably

Bands were purchased off of Amazon

Banded Shoulder Circles

• With a wide arm stance holding onto the band, pull the band down behind your head safely and comfortably, feeling your lats (upper back)

Banded Rear Pulldowns

Banded Shoulder Warm Up

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

For reference, I’m pressing 65lbs (the bar is 45lbs with 1 10lb plate on each side). This is pretty heavy and I could do around 8 good reps.

Barbell shoulder press

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up, elbows bend out to your side
- Keep your back straight with eyes pointed down as you pull the bar up to your chest 
- Lower the bar with control

Barbell bent-over row

• Bend your knees slightly, lean forward just slightly. Feet shoulder width apart. Hands holding barbell with palms facing up/forward 
• Let the bar hang down with straight arms - this is your starting point 
• Slowly bend your elbows back as you raise the bar up to your stomach, pinch your shoulder blades together while keeping your neck long and relaxed 
• Hold that squeeze for 3 seconds 
• Slowly lower back down to straight arms

Reverse Grip Row with 3-second hold

• Hold band with each hand, seated upright and core engaged and neck long, shoulders down 
• Keep a slight bend to your elbows
• Pull the band apart as you pull your hands out and back, keeping a bend to your elbows and squeezing your back together (pinch your scapulas together) 
• Minimal momentum but make these speedy 

** this band offers a pretty good stretch - make sure to use one that allows for a good range of motion and stretch between the arms **

Banded Flutter Flies

• Added plates but you can use dumbbells or no weight as alternatives
• Place hands thru the band (this thickness of band is still light as you still need a good amount of stretch to this exercise and too heavy of a band will put too much pressure on your rotator cuffs (which is not what we want) 
• Hold onto weights, bend your elbows 90 degrees and palms are facing in
• Keep upper arm and elbows close to body as you move your forearms and hands outward

Banded External Rotation

Banded Shoulder Burn Out

Shoulders - Barbell & Bands [30 minutes]

Christabelle

Tighten those thighs | Gym | 60 minutes

Rebecca

Pure death! Haha! Those land mine exercise 👌🏻

Kate

This was fireeeeeeeeee, my God I'm shaking, I felt my muscle on all levels lol. I’m not sure why the app move to how can we improve, I wanted to continue to 5 stars

Hannah

Full Body, Core & Glutes - Landmine & Ball

tabitha

I wish my glutes looked like this all of the time 🤪 holy pump 🍑👏🏻

Paxton

GLUTE ISOLATION DAY - GYM [60 minutes]

Tried this in prep for the new challenge ! I’m excited 😆

Megan

Amanda

Ajoy

HIGH ENERGY GLUTES & CORE [60 minutes]

It was great the hip thrusts hurt I need to buy a cushion

Sliding back lunges were killers but love the burn

Joss

Monday: Build n Tighten - Glutes & Calves [60 minutes]

Emily Avila

Leslie

Friday : Glutes & Core - Gym or Home [45 minutes]

Finally figured out how to go from circuit to circuit! Yay me!!!

Challenging and I felt it exactly where I should have

Elizabeth

Badass Upper Body - Gym [60 minutes]

Morgan

Jacque

Emily

Holy Leg Day! Gym - 60 minutes

Michelle

B. Shof

Intense Glutes & Legs [75 minutes]

DED — love this workout set, my go-to leg day!

zoë

One of my new favorites! First time using landmine and I loved it!

Leah

I’m totally going to be sore tomorrow 🥵

Taylor Slough

Legs & Glutes All Day - Gym [75 minutes]

Minimal as far as equipment goes, but DO NOT underestimate this workout. I was a sweaty mess at the end 😅

Lauren Braxton

Michael

Great movement enjoyed the abs and lower body together

Julie G 

Abs & Lower Body - Home - 45 minutes

Sara Thompson

Jenessa

Cristina

Legs & Glutes Galore - Gym [60 minutes]

Maybe not the smartest to start this workout at 1am but I followed through. Legs shaking and all

Lower Body Blast - Home [60 minutes]

Krystle

Quads & Hamstrings - Home [45 minutes]

Sierra

Noemi

Monday: Upper body & Abs - [60 minutes]

Christy

Goodness gracious! Jello legs but saved my lower back! This is a repeat workout for sure!

Awesome workout!!💪🏼🙌🏼🍑🔥

Abigail

Tuesday: Crazy Legs & Glutes ! [Gym or Home - 60-75 minutes]

Got a good sweat on quick and still felt the weights in my upper body too🔥

Jonica Mincheski

Liked it but not sure if I did something wrong because it only took me about 25 minutes instead of 45 like it said🤷🏻‍♀️ but still got me sweaty for sure!

Shoulders - Barbell & Bands [30 minutes]

Community

More workouts from Sami Bossert