Name: Playbook - Tire Trained - Baby Got BACK!
Uploaded: 2024-04-03T03:25:50.548Z
Duration: 60 min
Description: Baby Got BACK!

Jessica

Sheila Schmidt

The Workout! ⤵️

1. Underhand Barbell Row (3 x 8-12)
SUPERSET:
2A. Seated Close-Grip Row (3 x 8-12)
2B. Ball Slams (3 x 12)
3. Incline I-Y-T Raises (3 x 8)
SUPERSET:
4A. Cable Crossover (3 x 8-12)
4B. Single-Arm Row (3 x 8-12/arm)

- Start with an underhand grip with the hands slightly wider than shoulder-width apart.
- Pull the shoulder blades together and keep the shoulders back. 
- Hinge at the hips and maintain a neutral sound and flat back with the chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches beneath your rib cage
- Lower down until about mid shin

Underhand Barbell Row

- With a close grip pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Close Grip Cable Row

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement
- It is best to use a soft ball for this exercise
- If your gym does not have a ball, choose another cardio option to complete for the designated time

Ball Slam

SS #1 - Baby Got BACK!

- Lean on an incline bench with a set of light dumbbells in hand hanging straight down 
- Roll your shoulders back and down. Be sure not to shrug the shoulders toward the ears during this exercise.
- With palms facing in, raise the dumbbells straight up overhead into an ‘I’ position
- Move the arms to a ‘Y’ position
- Move the arms to a ‘T’ position
- Lower the weight down to the starting position

Incline I-Y-T Raises

- Select a lighter weight for this move
- Hold a cable in each hand at the ball. Cross the arms over and hold the left ball in the right hand and the right ball in the left hand
- Keep the arms straight and shoulders down away from the ears
- Pull the arms apart so each arm is directly to the sides of the body

Cable Crossovers

- Support yourself using your opposite arm resting on your opposite leg
- Row dumbbell to your hip while retracting your shoulder back
- Complete reps on both sides

Dumbbell Single Arm Row

SS #2 - Baby Got BACK!

Baby Got BACK!

Dena

Jessie

Jessi

Full Upper Body

Doors will need to be wider for this one #swoleAF

Shoulders + Abs

When you don’t want to or feel like, this one will change your mindset 🤌🏽

Julianne

This workout gave me the push in the gym that I needed.Nice burner!

Dominique

Back + Biceps

PULL: Back + Biceps (3/14)

Kendra

Megan

Chest + Triceps + Shoulders

Alyssa

this workout was PERFECT. Finally got a really good sweat going + could do all the moves without modifying! 🤌🏼

5-10-15: Shoulders + Abs

I never thought I would be someone who missed pull-ups 🥺🥰 great burn!

Love the sets! Modified a bit @home to get it done!

Jeannie

5-10-15: Back + Biceps

If you want mental clarity in the form of F bombs by set #3 this is the workout for you 🤣 spicy spicy 🥵

push-ups at the end were the killer ☠️

5-10-15: Chest + Triceps

6 MIN AMRAP: Chest + Triceps

6 MIN AMRAP: Back + Biceps

Broke two records! 115lbs on bench 85lbs on push press !!!

PUSH: Shoulders + Chest + Triceps

PULL: Back + Biceps + Lower Abs

Back + Biceps EMOM

Love a good pull day! 🎉🏋️‍♀️

UPPER BODY: Back + Biceps

Hubby joined me for this one!Push days are always👏😁🔥💪

UPPER BODY: Chest + Triceps

UPPER BODY: Shoulders + Abs

5/30 - Upper Body: PULL

Upper Body Ladder: PUSH

Jessica Anderson

Another record broken on bench press! 110lbs🔥 #Meganthestallion

PUSH: Chest + Triceps + Shoulders

Only woman in here….I think I may have motivated the “men” to pull harder 🤷🏽‍♀️

Back feeling strong. Yet another record broken for deadlift 150lbs 💀

PULL: Back + Biceps

Only thing missing is the Tribe Vibe🔥💗🔥

10 MIN AMRAP: Chest + Triceps + Shoulders

Cheyenne

PUSH: CA Supersets

Just what I needed today. 🌶️🔥 as always

Pyramid Sets (Chest + Triceps)

10 to 2: PUSH

10 to 2: PULL

PUSH: Chest + Triceps (dumbbell only)

PULL: Back + Biceps (dumbbell only)

100 Rep Upper Body

PULL Medley

Spicy! I experienced failure doing tricep push downs💀

PUSH Medley

That last superset was spicy! Due to a newwww record! 80lbs lat pull down

PUSH + Conditioning

PULL: Back + Biceps + Hamstrings

PUSH DAY: Chest + Triceps + Shoulders

First the burpees and then the triceps are on fire!! Burns so good ❤️‍🔥

Baby Got BACK!

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