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From YouTube: Gym Session - Back and Triceps with Lou H (04/01/21)
Description
Gym Session - Back and Triceps with Lou H
Please be advised that this workout is carried out at your own risk. Neither Two Riversmeet or the instructor accept any responsibility for injuries sustained during this workout.
This workout is intended for fit and healthy participants with no pre-existing medical conditions or injuries. Please consult your doctor prior to starting any new exercise routine.
Listen to your body and stop if you feel any pain or discomfort.
A
A
A
So
welcome
along
it's
monday,
the
4th
of
january
lockdown,
3,
and
here
we
are
again
good
morning
ruth
good
morning,
maggie
it's
good
to
see
you
thank
you
for
joining
me
this
morning.
Today
we're
going
to
be
working
on
back
and
triceps.
A
It's
gym
work,
so
you
need
a
selection
of
toys
if
you've
got
them.
Otherwise,
you
need
to
modify
using
milk
bottles,
water
bottles,
hot
water,
bottles,
broomsticks,
coffee
tables,
whatever
you've
got
to
make
the
workout
work
for
you
before
we
start
I'll,
just
go
through
the
disclaimer,
so
this
workout
is
intended
for
the
fit
and
healthy.
If
you
have
any
pre-existing
medical
conditions,
please
consult
your
doctor
before
you
do
the
workout
online
workouts
are
harder
good
morning.
Margarets
are
harder.
A
So
if
you
feel
pain
or
discomfort,
please
stop
immediately.
Neither
myself
or
two
rivers
accept
any
responsibility
for
any
injuries
caused
during
the
workout
and
please
enjoy
your
workout
good
morning
marilyn
and
lindsay
good
to
see
you.
So
you
need
to
get
some
weight
selections.
What
we're
going
to
do
first
is
start
off
with
a
warm
up
and
and
then
we'll
get
into
the
rest
of
it.
A
So
if
you've
got
a
broom
or
if
you've
got
a
actual
barbell
we're
going
to
start
with
just
getting
the
shoulders
warm
so
feet
are
outside
the
hips
tuck
the
tailbone
under
squeeze
the
glutes.
Let's
just
get
us
into
a
nice.
A
A
Nice
keep
that
going,
keep
that
going
so
I've
sucked
the
belly
button
right
up
to
the
spine.
My
knees
are
nice
and
soft,
and
you
want
to
try
and
remember
to
keep
that
position
that
keeps
your
trunk
the
base
of
your
body,
nice
and
strong,
so
that
you're
not
using
those
muscle
groups
to
do
the
workouts.
Let's
take
it
out
in
front
and
twist
to
the
side,
so
hips
staying
in
line
looking
forward,
while
you're
twisting
up
those
obliques
stretching
it
out.
A
A
A
We
have
to
get
nice
and
warm
so
that
the
muscles
and
the
joints
are
ready.
Otherwise
they
you,
don't
you
can't
perform
to
your
max,
especially
when
you've
got
heavy
weights
now
with
the
weights
today
and
through
the
workouts.
If
you
have,
you
just
got
a
make
do
with
what
you've
got:
okay,
trying
the
best
what
you
try
use,
what
you've
got
a
couple
more
good,
all
right
bring
those
hands
in
and
roll
those
shoulders.
Big
shoulder
rolls
back
and
forwards.
A
A
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A
A
A
A
A
A
A
Okay,
we're
going
to
work
still
working
on
the
back,
I'm
going
to
go
a
little
bit
heavier.
So
if
you
can
good
morning
beth,
if
you
can,
if
you've
got
two
sets
of
weights,
let's
make
that
dumbbell
or
weights
heavier
like
a
five
and
a
three
pick,
try
and
pick
them
both
up
at
the
same
time.
So
I've
got
six.
Oh
I've
got
eights
here,
we're
going
to
do
shoulder,
shrugs
up
and
down.
A
Last
one
good
shoulders
rugs
roll
the
shoulders,
so
we're
gonna
alternate
shoulder,
shrug
with
a
row
using
the
barbell,
so
get
your
barbell
and
put
some
weight
on
it
because
it
hasn't
yet
I'm
going
to
start
off
with
pins
on
either
side,
and
so
that's
the
wrong
one.
Obviously
let
me
get
the
right
barbell.
A
A
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A
A
A
A
A
A
A
So
notice
how
I
push
my
tailbone
up
to
the
ceiling
that
helps
keep
the
spine
long
and
straight.
You
want
to
keep
neutral
spine,
try
not
to
roll
your
shoulders
forward,
because
all
that
does
is
shorten
your
pecs.
You
want
to
keep
everything
nice
and
aligned
eyeline.
Looking
at
the
floor
good
squeeze
it
tiny
paws
at
the
belly
button,
two
more.
A
A
A
A
Honey
cena
morning
amanda
how
you
feeling
this
morning,
good,
okay,
so
two
exercises
we
alternate
them.
We
do
them
three
times
through
10
reps
in
each
I've
got
a
nice
heavy
plate
so
find
your
heaviest
dumbbell
heaviest
water
bottle,
whatever
you've
got
feet
are
outside
the
hips,
we're
just
going
to
take
it
over
the
top
right
down
to
the
base.
Take
a
look
at
my
elbows.
A
A
A
That
just
leaves
yourself
open
to
pulling
a
muscle
when
you
don't
want
to
tearing
a
muscle.
So
I'm
going
to
lie
back
down
my
feet.
Are
nice
and
firm
on
the
floor?
Smaller
the
back
pushed
into
the
bench?
Okay,
so
tricep
hands
are
in
line
with
the
shoulders.
That's
your
starting
position.
My
knuckles
are
in
line,
are
looking
at
up
at
the
ceiling,
I'm
going
to
hinge
at
the
elbows
and
take
it
right
over
to
the
crown
and
pull
it
back
up
again.
A
A
A
A
A
A
A
A
We're
going
to
do
single
arm
dip,
dumbbell
rows
and
we're
also
going
to
do
it
with
the
barbell
so
bring
the
barbell
back.
A
And
rows
I've
so
lucky
to
be
in
the
gym.
I
can
go
nice
and
heavy
with
this
one.
If
you
can,
then
do
it
positioning
I'm
going
to
have
one
leg
on
top,
so
I'm
pushing
my
tailbone
up
to
the
ceiling.
Wrist
is
straight
underneath
the
the
shoulder
so
you've
got
a
nice
set
position.
Eye
line
looking
straight
in
front
of
you.
A
Five
more
four,
three,
two
good
okay
put
that
one
down
we're
going
to
alternate
still
working
with
the
back
this
time,
we're
going
to
do
a
row,
bringing
it
up
back
down,
standing
up,
it's
overhand
grip,
so
roll
the
shoulders
back
to
the
knees,
bring
up
to
the
belly
back
down
and
rise
squeeze
in
between
the
shoulder
blades
you're.
Looking
at
the
floor,
when
you
come
down.
A
A
A
Two
more
good
work
put
it
down
roll
those
shoulders,
starting
to
feel
it
back
to
the.
A
A
A
A
So
this
really
works
the
whole
of
the
your
your
posterior
chain
as
well,
because
you're
working
you're,
keeping
it
nice
and
tight
your
lats,
your
traps,
shoulders,
biceps
triceps.
Actually,
everything
nice
workout
take
a
deep
breath,
suck
that
belly
button
in
switch
on
the
glutes
ready.
Let's
go
eighths
this
time.
A
A
A
A
A
A
A
A
All
right,
when
you
do
your
tricep
dips,
so
you
can
use
your
coffee
towel
bill.
You
can
do
it
on
the
floor.
If
you've
got
a
bench
or
you
can
do
it
on
the
edge
of
your
couch
lots
of
possibilities,
your
fingers
need
to
be
facing
the
same
way
as
your
toes.
You
roll
the
shoulders
back
and
you
keep
them
there.
Okay,
you
can
do
this
with
a
weight
on
your
lap
or
you
can
you
can
lift
one
leg
up
in
front
of
you
make
it
harder
for
yourself.
A
What
you
do
need
to
make
sure
is
that
you
bend
at
the
elbows
so
that
you
work
in
the
triceps.
You
also
need
to
make
sure
that
your
bottom
stays
right
next
to
the
bench.
Otherwise
you
start
doing
hip
thrusters.
We
don't
want
to
be
working
the
hamstrings
and
glutes.
We
want
to
be
working
the
small
muscle
group,
the
triceps,
so
let's
go
for
it
20
so
up
and
down
I'm
bending
at
the
elbows.
A
Now
my
albert
and
my
triceps
are
already
fatigued
because
we've
just
done
one
set
with
obvious
skull
crushers
so
that
bernie
bernie
should
start
to
kick
in.
Quite
soon
feels
nice.
A
A
Four
more
three
more
two
feeling
it
come
on
up
shake
it
out,
we're
going
back
to
the
bench
skull,
crushers.
A
A
A
A
A
A
A
A
A
Four
more
three:
two
one
stop
well
done:
good
switch
it
off
and
the
other
side
right.
Two
sets
of
exercises
left,
one
is
a
back
and
one
is
triceps:
we've
got
the
clean
and
press,
so
bringing
the
bar
up
pushing
it
up
up
to
the
ceiling
idea
is
to
keep
that
bar
right
up
against
your
body
so
feet
just
outside
the
hips.
A
A
Weights,
okay,
so
that's
what
we're
gonna
alternate
with
times
three
job
done,
got
it
hi,
tracy
nice
to
see
you
you'll
have
to
catch
up
and
louise
good
morning
good
morning,
all
right!
So
here's
that
clean
and
press
I've
got
my
weights
ready
to
go
now.
Sometimes
people
bring
that
bar
out
in
front
of
them
you're
going
to
be
working.
Your
forearms,
not
these
big
compound
muscle
groups,
the
ones
that
burn
the
calories
so
make
sure
the
bar
stays
up
against
your
body.
We're
gonna
do
three
two
one
bringing
it
back
down
again
times.
A
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A
A
A
A
A
A
A
A
A
A
A
Five
four,
three,
two
last
one:
well
done:
everyone
put
it
down:
it's
all
over
roller
shoulders
twist
it
out.
A
If
you
have
any
feedback
or
comments,
please
leave
a
a
little
notes
so
that
we
can
improve
if
and
and
do
what
you
want.
Otherwise
have
a
great
day
see
you
tomorrow.