Name: Playbook - Sarah Herse - 10/13 - Back, Biceps, & Hamstrings
Uploaded: 2023-01-29T18:04:45.697Z
Duration: 45 min
Description: 10/13 - Back, Biceps, & Hamstrings

A. Warm-up x 3 sets
A1. Ground to sky jumps x 10 reps
A2. Standing twists x 10 reps
A3. Banded (or light dumbbell bicep curls) x 10 reps
A4. Down dog to up down x 5 reps

B. 4 Sets:
B1. Half kneeling single arm dumbbell row with mini band x 12/arm (if you don’t have a band, just use dumbbell)
B2. Mini band dual pulldown x 20 reps (perform superman lifts if you don’t have a band)
*Rest 20 seconds b/w sets
Try for a moderate to heavy dumbbell, ~15-35#


C. 4 Sets:
C1. Dumbbell RDL + Dual Dumbbell Row x 45 seconds
C2. Reverse plank hip lift x 30 seconds
C3. Reverse plank hold x 15 seconds (lift hips high!)
C4. Dumbbell hammer curls x 12 reps
*Rest 30 sec b/w sets
Use the same or heavier weights than you used in part B on the RDL+Row and a lighter set for the curls

D. 4 Sets:
D1. Bent over rear delt row x 12 reps
D2. Rear delt rotations x 10 reps
D3. Band pull-aparts x 10-20 reps
*Rest 1 min between sets
The rear delts should burn here! Try for a moderate weight, 10-25# DB’s

E. Optional x 3 sets
E1. Single leg slider hamstring curls x 8-10 reps/side
*Rest 30 sec between sets

A. Warm-up x 3 sets
A1. Ground to sky jumps x 10 reps
A2. Standing twists x 10 reps
A3. Banded (or light dumbbell bicep curls) x 10 reps
A4. Down dog to up down x 5 reps

- Start in a standing position with feet shoulder width apart
- Send your hips back and touch the ground
- Then reach up to the ceiling and jump at the same time
- Repeat for desired reps.

Ground to sky jumps

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- 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

- 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

Warm up

B. 4 Sets:
B1. Half kneeling single arm dumbbell row with mini band x 12/arm (if you don’t have a band, just use dumbbell)
B2. Mini band dual pulldown x 20 reps (perform superman lifts if you don’t have a band)
*Rest 20 seconds b/w sets
Try for a moderate to heavy dumbbell, ~15-35#

(12/arm)

- In a lunge position with one leg on the ground and the other at a 90 degree angle
- Place a mini band around your foot and the other side around the middle of a dumbbell
- Using the arm that is the opposite of the forward leg to hold the dumbbell and the other arm as a support on that leg
- Squeeze your shoulder blades together and pull the elbow back. You should feel tension in the band, pull until your hand is close to your waist. 
- Slowly return to starting position, don't let the band pull you forward.
- Repeat on other side with other leg forward.

Half kneeling single arm dumbbell row with mini band

- Holding a mini band around your hands and feet shoulder-width apart
- Bring your arms above your head until full extension
- Keeping core engaged pull your arms apart and bring them down so the band goes behind your head
- There should be constant tension in the band
- Return to starting position to complete the rep.

Mini band dual pull down

Circuit 1

C. 4 Sets:
C1. Dumbbell RDL + Dual Dumbbell Row x 45 seconds
C2. Reverse plank hip lift x 30 seconds
C3. Reverse plank hold x 15 seconds (lift hips high!)
C4. Dumbbell hammer curls x 12 reps
*Rest 30 seconds between sets
Use the same or heavier weights than you used in part B on the RDL+Row and a lighter set for the curls

- Stand with your feet hip-width apart and knees slightly bent. Hold one dumbbell in each hand, and place them in front of hips with palms facing thighs.
- Squeezing the shoulder blades, start sending the hips back. 
- Keeping the dumbbells close to your body, lower them down so they are in front of your shins. Once they pass the knees, do not allow the hips to sink further.
- Come back up to full extension, then bend back over in same manner and complete a dual DB row by bringing your elbows up (towards the sky) until the dumbbells are by your side.
- Lower them back down and come to full extension to complete one rep.

Dumbbell RDL + Dual Dumbbell Row

-Sit on your butt with your hands firmly on the ground behind you, fingers facing back
- Legs should be out straight 
- Lift your body off the ground (heels on ground) and lift hips until you are in a straight line (reverse plank position)
- Lower yourself almost back down to the floor (but don't touch floor) and then back up
- Repeat motion for recommended amount of reps.

Reverse plank hip lift

- Sit on the floor with your legs straight and your hands behind your hips. Your fingers should be facing your hips and your feet should be pointed forward. Your shoulders should be directly over your hands. 
- Rotate your shoulders outward to engage your lats.
- Slightly tuck your pelvis, and squeeze your glutes and quads. Engage your core.
- While maintaining your alignment, lift your hips off the floor. Your body should form a straight line from your shoulders to your ankles. Your heels should be in contact with the ground with your toes pointed forward.
- Continue to engage your core and maintain full-body tension.

Reverse Plank

- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell hammer curl

Circuit 2

D. 4 sets
D1. Bent over rear delt row x 12 reps
D2. Rear delt rotations x 10 reps
D3. Band pull-aparts x 10-20 reps
*Rest 1 minute between sets
The rear delts should burn here! Try for a moderate weight, 10-25# DB’s

- Start with a dumbbell in each hand
- Feet hip-width apart
- With a tall spine, hinge over forward slightly with dumbbells hanging down in front and palms facing you
- Pull your elbows up towards the sky and squeeze your upper back/shoulder blades together 
- Return dumbbells to hanging position to complete rep

Bent Over Dumbbell Rear Delt Row

- Start with a dumbbell in each hand in front of you with arms fully extended
- Standing hip-width apart and with a tall chest and back engaged
- Rotate the dumbbells externally until they're more behind your body
- Bring back to starting position to complete rep
- Repeat for recommended amount of reps

Dumbbell Rear Delt Rotations

(10-20 reps)

- Stand tall and hold a band shoulder width apart with some tension.
- Starting with your hands in front of you at chest height, pull the band until your arms are out to either side and the band is stretched across your chest.
- Squeeze your shoulder blades together and slowly return to having the band in front of you.

Band Pull Apart

Circuit 3

D. Optional x 3 sets
D1. Single leg slider hamstring curls x 8-10 reps/side
*Rest 30 seconds between sets

- Laying face up with legs fully extended
- Grab a towel, or something that will slide against floor easily
- Keeping one leg extended (on heel) and one leg bent on the towel
- Raise hips, back, and legs off ground and take the foot on the towel and slide it out until fully extended (or as far as comfortable) *Should slide easily*
- Slide it back in and that completes one rep
- Repeat on other side

10/13 - Back, Biceps, & Hamstrings

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