Name: Playbook - Sami Bossert - Shoulders - Barbell & Bands [30 minutes]
Uploaded: 2023-03-01T18:04:10.797Z
Duration: 30 min
Description: Shoulders - Barbell & Bands [30 minutes]

This was a good one for a heavy shoulder day 🥵

Paxton

Amber

Samantha

It was fun and made shoulders more interesting

Briana

Megan

Great workout! I added 20 minutes of cardio before and I feel great!

Alexandra

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]

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 🤗

Sarah

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

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! 🔥👏🏻

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]

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

Shoulders - Barbell & Bands [30 minutes]

Community

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