Name: Playbook - Sarah Herse - 1/11 - Thursday Arm WOD
Uploaded: 2024-04-23T22:35:49.642Z
Duration: 30 min
Description: 1/11 - Thursday Arm WOD

The was fun!  I couldn’t believe how high my heart rate was on the first circuit!

Jennifer

A. Warm-up x 3 Sets
A1. No push-up burpee x 5 reps
A2. Down dog to up dog x 5 reps
A3. Push-up x 5 reps
A4. Banded (or light dumbbell) curl to press x 10 reps

B. 5 Rounds
B1. Dumbbell hang snatch x 5 reps/side
B2.  Offset push-up with dumbbell pass x 10 reps
B3. Dumbbell alternating single arm swing x 10 reps
B4. Overhead tricep extension x 10 reps
B5. Lemon squeezers x 10 reps
*Try for moderate weight dumbbell, ~15-35# for women & 20-50# for men

C. Bicep burner x 4 Sets
C1. Dumbbell bicep curls x 10 reps
*Perform first 5 with 3 count eccentric (lowering) and next 5 at regular tempo
*Rest 1 minute between sets

A. Warm-up x 3 Sets:
A1. No push-up burpee x 5 reps
A2. Down dog to up dog x 5 reps
A3. Push-up x 5 reps
A4. Banded (or light dumbbell) curl to press x 10 reps

- Place your hands on the floor on front of you
- Hop back with feet behind you (plank position)
- Hop forward and stand up and jump to complete movement

No Push Up Burpee

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

- Lie on the floor face down and place your hands about shoulder width apart
- Lower yourself downward until your chest almost touches the floor
- Push through your hands and press your upper body back up to the starting position when arms are fully locked out 
- Repeat for recommended amount of reps
*Can do on your knees if need to modify

Push-ups

*Can sub with light dumbbell*

- Stand with both feet on top of the band, about hip-width apart. (You can control how easy or hard the exercise is by where you stand on the band to create more or less tension.) 
- Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side. 
- Once you get to the top of your curl, rotate your arms outward and turn your hands so palms are facing away. - - Press straight up, pause at the top, lower back down to complete the rep.

Banded curl to press

Arm Warm Up 1

B. 5 Rounds
B1. Dumbbell hang snatch x 5 reps/side
B2.  Offset push-up with dumbbell pass x 10 reps
B3. Dumbbell alternating single arm swing x 10 reps
B4. Overhead tricep extension x 10 reps
B5. Lemon squeezers x 10 reps
*Try for moderate weight dumbbell, ~15-35# for women & 20-50# for men

- Stand on feet with hip-width apart
- Grip the center of the dumbbell, lumbar curve maintained
- Deadlift the dumbbell to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulder shrugs, followed by a pull under with the arms
- Dumbbell is received in a partial overhead squat
- Complete at full hip, knee and arm extension with the dumbbell over the middle of both feet

Dumbbell hang snatch

- With one dumbbell begin in a push-up position
- Hands should be right underneath shoulders and toes should be on the ground.
- With one hand around the dumbbell and the other on the ground lower down into the bottom of a push up and then press back up to starting position
- Pass the dumbbell to the other hand and repeat the push-up movement.

Offset Push-Up with Dumbbell Pass

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Single arm alternating dumbbell swings

- With a dumbbell held by both hands stand with your feet shoulder width apart.
- Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
- The head of the dumbbell should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.
- Return to the starting position by using the triceps to raise the dumbbell to complete one rep.

Dumbbell overhead tricep extensions

- Laying on the ground get into a hollow rock position (legs, arms, and head off the ground)
- Your back should still be firmly on the ground
- Start getting into a tuck position by bringing your upper body up off the ground at the same time as you bring your legs into your chest
- Return to starting position to complete the rep
*Feet and legs should not touch the ground throughout the movement*

Lemon squeezer

Circuit 1

C. Bicep burner x 4 Sets
C1. Dumbbell bicep curls x 10 reps
*Perform first 5 with 3 count eccentric (lowering) and next 5 at regular tempo
*Rest 1 minute between sets

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell bicep curl

1/11 - Thursday Arm WOD

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

Misty Kale

4/25 - Thursday Arm WOD

Just what I needed to get back into a routine after healing from a broken pinky ❤️‍🩹

Danielle

4/26- Friday Full Body WOD

4/27 - Core & Cardio WOD

4/28 - Follow-along full body stretch

4/15- Monday Leg WOD

4/16 - Tuesday Upper Body WOD

4/17 - Wednesday Booty WOD

4/18- Thursday Arm WOD

4/19 - Friday Full Body WOD

4/20 - Core & Cardio WOD

4/21 - Sunday Recovery & Mobility WOD (upper body)

4/8 - Monday Leg WOD

4/9- Tuesday Upper Body WOD

4/10 - Wednesday Booty WOD

4/11- Thursday Arm WOD

4/12 - Friday Full Body WOD

4/13 - Core & Cardio WOD

4/14 Sunday follow-along stretch-my back flexibility routine

4/1 - Monday Leg WOD

4/2- Tuesday Upper Body WOD

4/3 - Wednesday Booty WOD

4/4 - Thursday Arm WOD

4/5 - Friday Full Body WOD

4/6 - Core & Cardio WOD

That was great. Thanks so much for these stretching videos, Sarah!

Kate

4/7 - Sunday follow along stretch (16 min full body)

Loved it! I was going to start the Flex Express, but this workout was to good to pass up!  Thank you 😊

3/25 - Monday Leg WOD

3/26 - Tuesday Upper Body WOD

3/27- Wednesday Glute WOD

3/28 - Thursday Arm WOD

3/29 - Friday Full Body WOD

3/30- Core & Cardio WOD

3/31- Sunday Recovery & Mobility WOD (Back & Shoulders)

That was a great way to start the week!  Thank you 😊

3/18 - Monday Leg WOD

Whew… that was tough! Great workout!! 🔥

3/19 - Tuesday Upper Body WOD

3/20 - Wednesday Glute WOD

3/21 - Thursday Arm WOD

3/22 - Friday Full Body WOD

That was great!  I’ll be repeating that one!

3/23 - Core & Cardio WOD

3/24 - Sunday follow-along stretch (hips and hamstrings)

The “Death By Complex” was brutal!  I’m going to feel that tomorrow!  Thanks for the workout 🏋️‍♀️ 😊

1/11 - Thursday Arm WOD

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