Name: Playbook - Sarah Herse - 1/5 - Friday Full Body WOD
Uploaded: 2024-04-23T22:35:49.671Z
Duration: 30 min
Description: 1/5 - Friday Full Body WOD

Marianne

That last burnout part was killer!  My arms are throbbing!💪🏻

Jennifer

A. Warm-up x 2 Sets
A1. High knees x 30 reps
A2. Butt kickers x 30 reps
A3. Jumping jacks x 30 reps
A4. Plank shoulder taps x 10 reps
A4. Lunge & reach x 5/side
A5. Lying thoracic twists x 10 seconds/side

B. 10-8-6-4 reps
B1. dumbbell clean & push press
B2. push-ups
B3. air squats
*Use moderate weights: women try for 15-35#. Men try for 20-50# each

C. 4 Sets
C1. Goblet squat x 12 reps
C2. B-stance RDL (single dumbbell) x 12 reps/leg 
*Rest 1 minute b/w sets
*Moderate to heavy dumbbells (Ladies 20-40#, Men 35-50#)

D. Optional Banded Burnout x 4 Sets 
D1. Max Banded Curls x 30 sec
D2. Max banded overhead press x 30 sec
D3. Max Banded pull aparts x 30 sec
*Rest 30 seconds between sets
**If you don’t have a band, perform with light dumbbells & sub pull aparts with dumbbell reverse fly

A. Warm-up x 2 Sets
A1. High knees x 30 reps
A2. Butt kickers x 30 reps
A3. Jumping jacks x 30 reps
A4. Plank shoulder taps x 10 reps
A4. Lunge & reach x 5/side
A5. Lying thoracic twists x 10 seconds/side

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- 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

(5/side - 10 reps total)
- Begin in a runner's lunge, and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for a few seconds
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold for a few seconds
- Repeat this sequence on the other leg.

Lunge with reach (twisting)

(10 sec/side - 20 sec total)

- Lay on the ground with the right side of your body on the floor and your knees and hips bent at about 90 degrees, bring your palms together and extend your arms in front of your chest.
- Exhale as you rotate your torso to your left, lifting your left hand over your body and bringing your left shoulder and arm to the floor. Squeeze your inner thighs together to stabilize your lower body.
- Your upper body should resemble the letter T. Hold the stretch for recommended amount of time then return to starting position
- Repeat on opposite side

Lying Thoracic Twists

Warm Up (Full Body 2)

B. 10-8-6-4 reps
B1. dumbbell clean & push press
B2. push-ups
B3. air squats
*Use moderate weights: women try for 15-35#. Men try for 20-50# each

- Place dumbbells on floor. If you can’t pick up the dumbbells without rounding your lower back, start with the dumbbells hanging at your sides.
- Grip the dumbbells with your arms straight. Your head, spine, and pelvis should all be aligned.
- Draw your shoulders back and downward (think “proud chest”),
- Push your feet hard into the floor and squeeze your abs and glutes. Extend your hips and knees to get the dumbbells moving upward.
- As the weights pass knee level, shrug your shoulders hard, squeeze your glutes again.
- Thrust your elbows forward so that they come under the dumbbells and you “catch” the weights at shoulder level, bending your knees to drop into a quarter squat. 
- Brace your core, press the weights straight overhead to lockout while keeping your ribs down. Reverse the motion to bring the weights back to shoulder level, and then bend your hips back to lower them to the floor (or your knees) again.

Dumbbell clean and push press

- 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

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

Circuit 1

C. 4 Sets
C1. Goblet squat x 12 reps
C2. B-stance RDL (single dumbbell) x 12 reps/leg 
*Rest 1 minute b/w sets
*Moderate to heavy dumbbells (Ladies 20-40#, Men 35-50#)

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend you legs to come back up

Goblet squat

- Start with dumbbell in one hand
- Stagger your stance so one foot is slightly behind the other
- With arm straight that's holding dumbbell, hinge at the hips and bring your torso forward as you lower dumbbell 
- Lower until you are at mid-shin 
- Squeeze your glutes and drive forward and bring your torso back up to fully extended position 
- Repeat until all reps complete and then perform on opposite side with other leg slightly behind.

B-Stance RDL (One DB)

Circuit 2

D. Optional Banded Burnout x 4 Sets 
D1. Max Banded Curls x 30 sec
D2. Max banded overhead press x 30 sec
D3. Max Banded pull aparts x 30 sec
*Rest 30 seconds between sets
**If you don’t have a band, perform with light dumbbells & sub pull aparts with dumbbell reverse fly

- Stand on one side of the band shoulder-width apart.
- Grabbing the sides of the band (about half way up).
- Standing tall with chest up and shoulders pulled back, keep your upper arm locked by your ribs and bend at the elbow to pull your hands toward your shoulders.
- You should feel tension in the band as you contract your biceps.
- Slowly lower the band back to your hips after reaching close to shoulder height to complete the rep.

Banded bicep curls

- Stand with both feet on the center of the band, hip width apart.
- Bring the other side of the band to shoulder height with palms facing away from you and elbows pointed to the ground.
- Driving through your feet without the use of legs (or dip movement) press arms straight up keeping shoulders down (don't get into a shrug position).
- Slowly lover back down to starting position to complete the rep.

Banded overhead press

- Stand up straight and hold an exercise band out in front of you at around chest height. 
- Your hands should be shoulder width apart. 
- Then pull the band apart, squeezing your shoulder blades together. 
- Then return to the starting position.

Banded pull aparts

Optional Banded Burnout

1/5 - Friday Full 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

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 🏋️‍♀️ 😊

1/5 - Friday Full Body WOD

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