Name: Playbook - Sarah Herse - 1/2 - Tuesday Upper Body WOD
Uploaded: 2024-04-23T22:35:49.663Z
Duration: 30 min
Description: 1/2 - Tuesday Upper Body WOD

A. Warm-up x 3 Sets
A1. Dumbbell foot taps x 30 reps
A2. Twisting mountain climbers x 20 reps
A3. Plank shoulder taps x 10 reps
A4. Cat/cows x 5 reps

B. 5 Rounds
B1. Divebomber push-ups x 5 reps (drop to knees or sub with regular push-ups if needed)
B2. Dumbbell chest fly in bridge x 10 reps
B3. skull crusher + tuck-in (using 1 or 2 dumbbells) x 10 reps
B4. Plank shoulder tap x 10 reps
B5. TRX/Ring (or dumbbell) bicep curl x 10 reps
B6. TRX/Ring (or dumbbell) rows  x 10 reps
*Use lighter weights on the fly/skull crushers & heavier on the rows (if using db for rows)

C. Optional additional strength x 4 sets (can do before WOD if preferred)
C1. 1 & ¼ bench press (barbell or dumbbell) x 8 reps
C2. Dumbbell reverse fly x 10-15 reps
*Rest 30 seconds between sets

A. Warm-up x 3 Sets:
A1. Dumbbell foot taps x 30 reps
A2. Twisting mountain climbers x 20 reps
A3. Plank shoulder taps x 10 reps
A4. Cat/cows x 5 reps

- Start in a standing position and place one dumbbell out in front of you on the ground
- Start by tapping one foot on the dumbbell and then quickly hopping to the other foot "In a running in place motion"
- Alternating taps on dumbbell with feet for desired amount of reps

Dumbbell foot taps

- Start with your body in plank position and your hands slightly wider than shoulder-width apart.
- Bring your left knee up toward the right elbow and then quickly alternate legs.
- Continue alternating legs until the set is complete.

Twisting mountain climbers

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

Warm Up - Upper Body 5

B. 5 Rounds
B1. Divebomber push-ups x 5 reps (drop to knees or sub with regular push-ups if needed)
B2. Dumbbell chest fly in bridge x 10 reps
B3. skull crusher + tuck-in (using 1 or 2 dumbbells) x 10 reps
B4. Plank shoulder tap x 10 reps
B5. TRX/Ring (or dumbbell) bicep curl x 10 reps
B6. TRX/Ring (or dumbbell) rows  x 10 reps
*Use lighter weights on the fly/skull crushers & heavier on the rows (if using db for rows)

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest
- Push through your hands, chest open, thighs off the ground up to high plank
- Press your hips back into pike
- Repeating sequence for time or reps

Dive bomber or regular push ups

- Lie on your back with your knees bent and your arms out to the sides, holding a dumbbell in each hand.
- Lift your hips off the ground as high as you can (body should be in a line) and squeeze your glutes and then bring the dumbbells up above your chest with your palms facing each other.
- Lower your arms laterally until you feel a stretch in your chest (while holding the glute bridge) 
- Bring your arms back together where they are above you to complete one rep

Dumbbell Chest Fly in Glute Bridge

You can use one heavier or 2 lighter db's
- Align Your Wrists and Shoulders. Start by lying down, back first,
- Lower the dumbbell. Now, begin to lower it towards the forehead and stretch Your Triceps.
- Stay Tight and Lift.
- Tuck your legs in simultaneously with the skull crushers

Skull crusher + tuck in

Face the straps and grab the rings or TRX with an underhand grip. You may need to adjust your feet to make this work. Standing closer to the anchor point increases difficulty. Gently lean backward until your arms are fully extended, allowing the straps to take your weight. Bracing your core and keeping your shoulders drawn back, pull your body up by squeezing your biceps and bending at the elbow. Draw the handles toward your forehead instead of your face/neck/shoulders to engage the biceps. Slowly return, keeping your arms under tension.

TRX or DB bicep curls

- Start with arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Ring or DB rows

Circuit 1

C. Optional additional strength x 4 sets (can do before WOD if preferred)
C1. 1 & ¼ bench press (barbell or dumbbell) x 8 reps
C2. Dumbbell reverse fly x 10-15 reps
*Rest 30 seconds between sets

- Lie back on a flat bench with feet firm on the floor. Using a grip just outside shoulder width (overhand). 
- The bar will be perpendicular to the torso and the floor. 
- Bend the arms at the elbows and come down slowly until you feel the bar on your middle chest.
- Push back up about 1/4 and then come back down 
- Push the bar back up until arms are at full extension
- This completes one rep

1 & 1/4 Bench Press (barbell or dumbbell)

- Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. - Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
- Keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. 
- Pause, then slowly return to the starting position to complete the rep.

Dumbbell reverse fly

Optional Strength

1/2 - Tuesday Upper Body 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

Jennifer

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 🏋️‍♀️ 😊

1/2 - Tuesday Upper Body WOD

More workouts from Sarah Herse