Name: Playbook - Sarah Herse - 10/13 - Friday Full Body WOD
Uploaded: 2024-04-23T22:35:50.033Z
Duration: 30 min
Description: 10/13 - Friday Full Body WOD

A. Warm-up x 3 Sets 
A1. No push-up burpee x 5 reps
A2. Standing twists x 10 reps
A3. Bodyweight kang squat x 10 reps
A4. Downdog to plank x 5 reps
A5. Down dog foot pedal x 10 reps

B. 4 rounds for time
B1. Jump rope (or du’s or jumping jacks) x 50 reps
B2. Mountain climbers x 40 reps
B3. Dumbbell alternating snatches x 30 reps
B4. Push-ups x 20 reps
B5. Dumbbell squat clean x 10 reps
*use moderate weight dumbbells: 15-35# for women, 20-50# for men
**Drop to knees and/or use incline if needed for push-ups

C. Optional strength x 4 sets
C1. Dumbbell or kettlebell high windmill x 5/side

A. Warm-up x 3 Sets 
A1. No push-up burpee x 5 reps
A2. Standing twists x 10 reps
A3. Bodyweight kang squat x 10 reps
A4. Downdog to plank x 5 reps
A5. Down dog foot pedal 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

- 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 with feet shoulder-width apart
- Keeping your back straight, bend at the hips to lower your torso forward until it’s parallel to the floor. This is the good morning portion.
- Maintaining a straight spine, sit back by bending your knees and dropping your hips until your thighs are parallel to the floor. This is the back squat portion.
- Extend your knees and raise your hips until your torso is parallel to the floor, returning to the good morning portion.
- Raise your torso until your hips are fully extended.

Kang squat (bodyweight)

- Start with hands on elevated surface and body at a incline
- Push hands on bench and lean back on feet into a "Down dog" position 
- Return to the incline plank position
- Repeat for recommended amount of reps

Incline down dog to plank

- Start by placing hands and feet on floor and pike up into the downward dog position 
- Bend one knee and press through toes to feel a good stretch 
- Repeat on opposite side and continue in alternating motion for recommended amount of reps

Down Dog Foot Pedal

Warm Up (Full Body 4)

B. 4 rounds for time
B1. Jump rope (or du’s or jumping jacks) x 50 reps
B2. Mountain climbers x 40 reps
B3. Dumbbell alternating snatches x 30 reps
B4. Push-ups x 20 reps
B5. Dumbbell squat clean x 10 reps
*use moderate weight dumbbells: 15-35# for women, 20-50# for men
**Drop to knees and/or use incline if needed for push-ups

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Jump Rope (or jumping jacks or double unders)

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- Start with a dumbbell directly below you so that you are standing over it evenly. Squat down so that you are in a similar start position to a deadlift, with the chest and head up and shoulders slightly higher than the hips.
-Lift the dumbbell with the legs and back, coming straight up with the dumbbell, making sure not to bend the arm early. The arm should remain straight until the dumbbell gets to about the hip, in which the momentum from the first part of the pull should seamlessly transition into the arm, pulling upward on the dumbbell to continue its ascent. Once you have pulled as high as you can, turn the elbow underneath the dumbbell to end up with the weight overhead.
-Once the dumbbell has traveled overhead, dip while receiving the dumbbell.

Dumbbell alternating snatch

- 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

- Hip-width stance with the dumbbells on outside of feet
- Shoulders over or slightly in front of dumbbells at set-up
- Heels down and arms straight until hips and legs extend
- Lumbar curve maintained and hips extend rapidly 
- Shoulders shrug, followed by a pull under with the arm sand dumbbells are received in the bottom of a front squat
- Complete at full hip and knee extensions with dumbbells on the shoulders.

Dumbbell squat clean

Circuit 1

C. Optional strength x 4 sets
C1. Dumbbell or kettlebell high windmill x 5/side

- Start with dumbbell in one hand and overhead with arm fully locked out
- Have your other arm down by your side 
- Slower lower the non-dumbbell hand to the ground while rotating your body towards the dumbbell while keeping that arm straight up 
- Stand up to fully extended position 
- Switch dumbbell to other arm and repeat

Dumbbell High Windmill

10/13 - 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

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 🏋️‍♀️ 😊

10/13 - Friday Full Body WOD

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