Name: Playbook - Sami Bossert - W5/D2 Tuesday: Back & Arms {Home}
Uploaded: 2023-03-01T18:04:10.854Z
Duration: 45 min
Description: W5/D2 Tuesday: Back & Arms {Home}

Jess

Laura

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

Erisa

Krista

Behind this week because of work but this was an awesome way to start my day!

Courtney

Push ups were tough! Modified version for me but I’ll get to the full ones!!

Arlenis Dominguez

My arms are now noodles 😂 So many push-ups 🔥

Brenna

I failed to do those regular push ups and have to modified… but notice I’ve gotten a bit of strength.

Marilyn Valdivia

Lisa

Love the fact that both chest and tricep push-ups were involved! Real burn!!!

Jacque

Shoulders and tris on fire. Proud I did all pushups, although slow, unmodified!! 💪🏻

Michelle VanHoose

Dorothy Surfus

Nicole

So many push ups, I definitely am getting better at push-ups but still have to do them on my knees. Any tips for wrist while doing push-ups?

Briana

That was a great arm work out! Getting stronger and better form with push ups. The tricep push-ups still get me!

Allison

Banded back triset has became one of my favorite moves! This app is amazing, such great thorough workouts!

Sondra

My shoulders were burninggg. My push-ups are improving! Loved week 5 day ✌️

Alexandra

Most definitely my favorite upper body so far!!! Thank you sami!!!!

Jennifer O

Great workout to get back to after Covid! Felt the challenge and burn!!

Andrea

Holy wow! My shoulders and lats are burning!!! 😰🔥

Amanda Moreno

I love this workout app! Sammy does a great job with variety! Only suggestion would me more alternatives and what to start such as use x#s and go up.

Reagan

Fabulous! Loved that banded set at the end! 👌🏻

Gabrielle Krueger

Arms felt like noodles after all those push ups!

Jessica Hauptmann

The decline tricep push ups get me EVERY time

Gina

Tuesdays are the only day I do the home workouts bc I don’t have special equipment in the gym. I can’t tell you how much I love do band work!! I loved this upper body day!

Tamara

Loved every second 🔥🙌🏼🔥🙌🏼

Susan Coleman

T : BACK & ARMS					

WARM UP CARDIO:
- JUMPROPE (OR CHOICE OF CARDIO) 5 MIN	

- FB - SUPERMAN PUSH UP 3 x 15
					
SUPERSET:
- BANDED FLIES 3 x 18, 20, 20 
- DECLINE TRICEP PUSHUP 3 x 12	
					
SUPERSET:
- DUMBBELL BICEP HOLD WITH ALTERNATING RELEASE 3 x 15	
- WEIGHTED TRICEP DIPS 3 x 10	(MODIFICATION IS REMOVING THE WEIGHT)
					
SUPERSET:
- CHEST PUSH UP 3 x 10	
- SPEED HAMMER CURLS 3 x 20
					
- BANDED BACK TRISET 2x

• 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

- Lay on stomach with extremities extended and slightly wide 
- Lift all 4 extremities up off the ground, squeezing your glutes and feeling resistance in your lower back 
- Keep your head toward the floor to avoid straining your neck 
- Lower all extremities back to the ground and perform a full push up (chest version or Tricep version - you can choose!)

FB - Superman Push Up

• Seated or standing, neck long and shoulders down, wrap the resistance band around your wrists at least once 
• With a slight bend to your elbows and with arms straight out in front of you, pull your arms outward - stretching the band out 

For reference, I’m using the white ptula band for the warm up. Typically I’d use the mint band for a true exercise

Banded Flies

• 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

- Hold handles with palms facing up
- Curl both arms and maintain a 90 degree at your elbow during this entire set
- Slowly straighten one arm down and curl back up to 90 degrees 
- Switch arms

Dumbbell Bicep Hold with Alternating Release

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position
- Add weight to lap - for reference, I have a 25lb plate on my lap

(MODIFICATION IS REMOVING THE WEIGHT, PERFORM THIS MOVE USING THE BENCH OF THE LAT PULL DOWN MACHINE)

Weighted Tricep Dips

- Get in a plank position, hands under shoulders and elbows pointed outward 
- Lower body to floor, keeping entire body in line (no arching or dipping) 

Modification is dropping down to knees (shown later in the video)

Chest Push Up

• Hold dumbbells at side with palms facing your body and thumbs facing up, keep a slight bend to your knees with neck relaxed 
• pinch your shoulders back a bit and begin performing a hammer curl (1 side at a time) for the allotted time

Speed Hammer Curls

3 moves. Complete each move back to back with the only break is getting into the next position. If you need to drop the weight (choose a thinner band), go for it ! This will be a drop set / burnout triset

- Sit on Chair or Stability Ball with the end of the band in each hand 
- Thumbs facing inward 
- Pull ends of band back and in line with your head - elbows are leading the way! 
- Hold the squeeze for 2-3 seconds 



** For reference I’m using the grey band here

Banded Wide Face Pull

- Lead with your elbows as your bend your arms and pull the band toward you - elbows out and shoulders down
- Back should be upright/ slightly back and core engaged

Banded Wide Diagonal Pulldown

Banded Forward Leaning Wide Lat Pulldown

Banded Back Triset

W5/D2 Tuesday: Back & Arms {Home}

Joleana 

Shannon

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

Dezi Lauderdale

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!

Brooke

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}

Domenique

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

W4/D2 Tuesday: Back & Arms {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

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

W4/D4 Friday: Full Body {Home}

Kasey

W5/D1 Monday: Glutes & Calves {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 💪🏽

Megan

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

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!

W5/D2 Tuesday: Back & Arms {Home}

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