Name: Playbook - Sami Bossert - W4/D2 Tuesday: Back & Arms {Home}
Uploaded: 2023-03-01T18:04:10.808Z
Duration: 45 min
Description: W4/D2 Tuesday: Back & Arms {Home}

Jess

Domenique

I’m a few days behind because of work but this is a killer upper body workout

Courtney

Taylor Slough

I had to modify some of this❤️ Decline trap push-ups😂😂😂 nope! Hahaha I loved the stretches at the end!

Brooke

Getting some strength on my arms feels great. Next arm/back workout’s challenge is to increase weight 💪🏼💪🏼💪🏼

Marilyn Valdivia

Saryn Johnson

Arms feeling good! Not as sore as week one 🙌🏼💪🏼

Dorothy Surfus

I felt strong and loved this band work. I was able to almost do all the declined pushups. Glad I got this in today💪🏻🔥

Michelle VanHoose

Megan

That last superset had my arms screaminnnn! Jello. Can wait to do this one again and see my improvements!

Sondra

Perfect quick yet challenging workout for day two this week.

Nicole

Paxton

Great workout! Stretches at the end 👍🏾

Dezi Lauderdale

Felicia

My triceps are on fire in such a wonderful way!! 🔥🔥

Briana

Allison

Loving those bands and the modifications!!

Michelle

Birgitta

Anessa

I love learning new band exercises. These back work outs are so good for that!

Jennifer O

Andrea

Great low intensity workout! Loved using the bands so many different ways.

Brenna

Fun, low intensity! Loved it! 🥰🥰🥰

Alexandra

Loved the arm pump! Feeling strong! 💪🏽🔥

Gabrielle Krueger

Great back and arms day!! No clue how much I needed that stretching at the end though 💪🔥

Jessica Hauptmann

I needed this! Arms are getting stronger 🤭💪🏼

Gaby Mascorro

Ashley

Kassandra Soto

Gina

Susan Coleman

T : BACK & ARMS					

WARM UP CARDIO:
- JUMP ROPE (OR CHOICE OF CARDIO) 5 MIN	
					
SUPERSET:
- BANDED BENT OVER ROWS INTO FRONT PRESS 3 x 15
- DECLINE TRICEP PUSHUP 3 x 10 (MODIFICATION IS INCLINED BENCH OR REST ON KNEES)
					
TRISET:
- BANDED BENT OVER AROUND THE WORLDS 3 x 15
- BANDED ALTERNATING TRICEP PULLDOWN 3 x 15
- CONCENTRATION CURL (HAMMER GRIP) 3 x 18 (EA)

SUPERSET:
- BANDED FORWARD LEANING WIDE LAT PULLDOWN 3 x 15
- BENT OVER FLOW (FLY + ROW) - MODIFICATION 3 x 15

STRETCH:
- UPPER BODY CIRCUIT (STRETCHES) 1x

• you can perform whatever cardio you’d like! I like to jump rope during upper body days and is a convenient option! But anything will do : treadmill, biking, jumping jacks, row machine, etc 

Take breaks when necessary but aim for 5 minutes of cardio warm up

Cardio - Jump rope

(MODIFICATION IS INCLINED BENCH OR REST ON KNEES)

Banded Bent Over Rows into Front Press

• 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

Superset

- Bend over a few feet away from the door 
- 1 end of the band in each hand 
- Pull the band down to your sides, keeping core engaged and back straight 
- Widen your arms out as you slowly release the band back up to starting position

** The slower you go, the more you’ll feel this move

Banded Bent Over Around the Worlds

- Attach band to doorway from above 
- Hug elbows into side body and start with arms down 
- Bend one elbow to a 90 degree angle, as you extend that arm back down squeeze your tricep

Banded alternating tricep pulldown

- Sit on bench 
- Hold weight in one hand and rest elbow on knee to start 
- Lower weight towards the ground and curl up (keeping elbow close to knee for support) 
- Squeeze bicep at the top for a moment

** don’t forget both arms

Concentration curl (hammer grip)

Triset

Banded Forward Leaning Wide Lat Pulldown

- 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

Cat cow stretch (prenatal)

Shoulder + chest stretch

Tricep stretch

Upper body (stretches)

W4/D2 Tuesday: Back & Arms {Home}

Joleana 

Shannon

Great explanation and detail of what the challenge is! Ready to get started

Challenge Intro - Starts Mon July 18th!!

FAQ: Are there modifications/alternatives for each exercise?

FAQ: Can I add in another workout throughout the week?

If I do two home workouts and two gym workouts do I have to acknowledge complete on both for the specific day so it show the progress on both to show 100 perfect complete in the end?

Great!!! I’ve got a plan❤️ I’m a day after everyone else, but otherwise right on time!

FAQ: Can I switch up the workout days each week?

For the home workout and the weights, you said a 10lb or 20lb is recommended?

FAQ: How is this a progressive strength training program?

So excited to be a part of another challenge. It’s not just about the transformation but also the community supporting each other virtually ❤️

Kelly

FAQ: How will winners be chosen?

FAQ: I don’t see the entire program? Am I missing something?

FAQ: I’m having technical issues with the app ?

I ordered my foot straps and the cute ptula headbands. Hoping they come in before Monday!!

FAQ: What equipment is needed for the home program?

Nice way to set a starting fitness point!

Push ups: 1 full 18 knees 
Plank : 1 min 15 sec
Lunges: 63
Squat :53

Amanda Galvan

Great!!! I always doubt workouts with body weight but this was so good. Minimal yet so effective!

Monica

Pre-Challenge Strength Test

Starting this challenge over from the beginning and boy was this the workout that I needed!!!!!

Sasha

Michelle Vaquerano

Pascale

W1/D1 Monday: Glutes & Calves {Home}

BuRnEr!!! ❤️‍🔥❤️‍🔥❤️‍🔥

Haylie H

Woke up before 6am to get this done! Proud of myself for starting these new habits

Rachel

W1/D2 Tuesday: Back & Arms {Home}

These workouts take the life out of me🥺🥰

2nd time going through this challenge and this workout still kicked my butt! My legs are jello

W1/D3 Thursday: Legs {Home}

Priscilla Velazquez

W1/D4 Friday: Full Body {Home}

Thank you Sami! Workouts haven’t been perfect but your programs have been the only ones I’m able to get through without pain.  This weekend I had the joy of being with my 2 month old niece, my almost 2 year old nephew and 7 year old niece. And although the following two days I was in pain from carrying and her and playing with the other two, it was so worth spending time with them ♥️♥️♥️

Nancy

W2/D1 Monday: Glutes & Calves {Home}

Natasha

W2/D2 Tuesday: Back & Arms {Home}

W2/D3 Thursday: Legs {Home}

I wasn’t in it today and this gave me the energy I needed!

Rebecca

W2/D4 Friday: Full Body {Home}

Maryann

Did this as a make up session right after the new Monday workout…might need to be carried around for a day or two. 😭

W3/D1 Monday: Glutes & Calves {Home}

W3/D2 Tuesday: Back & Arms {Home}

Great workout… so nice to have  a workout works all the leg muscles instead of just walking lunges!!! My legs are 🔥

JESSICA

W3/D3 Thursday: Legs {Home}

Cassy

Missed this one so had to go back and do it on a rest day.. woa!!! I’m glad I got it in, so many moves that made my entire feel targeted! 😮‍💨

W3/D4 Friday: Full Body {Home}

Just started back again after being sick! What a way to come back!!🔥❤️

The outside of my hips are burnin!! My gosh, good one!

W4/D1 Monday: Glutes & Calves {Home}

That leg day was rough! It got my heart rate up there and my legs are shaking. Proud of myself for completing it.

Kristy Arrowood

Felicia Santori

W4/D3 Thursday: Legs {Home}

Skye Beasley

Laura

Awesome !!❤️ I liked the diamond crunch at the end !!

W4/D4 Friday: Full Body {Home}

Kasey

W5/D1 Monday: Glutes & Calves {Home}

I can’t thank you enough for this and I don’t know what I’ll do when it’s over!

Erisa

W5/D2 Tuesday: Back & Arms {Home}

That leg day was a challenge. Feeling good about myself for accomplishing it.

This is the second time a Sami leg day make me want to 🤢 haha go heavy or go home 💪🏽

W5/D3 Thursday: Legs {Home}

Brought on the new year with this 🔥🔥🔥 workout

I got a love hate relationship with these full body days lol

Kelley

W5/D4 Friday: Full Body {Home}

Killer on calves and glutes 😍 I’m a sweaty mess!

Celeste

Gluten and calves day felt great, but I felt the burn 🔥 on those calves rises 🦵🏼🦵🏼🔥🔥🔥🍑🍑

W6/D1 Monday: Glutes & Calves {Home}

Yikes that was a tough but good one. Nice start of the week for me, my arms are jello.

Debbie Ashmore

My legs are jello from yesterday and today my arms joined them.

W6/D2 Tuesday: Back & Arms {Home}

Like Whoa, best leg day yet🔥🔥🔥
For real a five ⭐️ leg day

Arlenis Dominguez

W6/D3 Thursday: Legs {Home}

Hope

Finishing a challenge with a burner! 🔥

Christy

W6/D4 Friday: Full Body {Home}

Done ✔️ 
A little late due to being sick but finished strong! Thank you Sami for this 6 week challenge!

W4/D2 Tuesday: Back & Arms {Home}

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