Name: Playbook - Sarah Herse - 10/14 - Full Body Pump Sesh
Uploaded: 2023-01-29T18:04:40.419Z
Duration: 45 min
Description: 10/14 - Full Body Pump Sesh

A. Warm Up x 3 Sets:
A1. Jumping Jacks x 30 sec
A2. No Push-Up Burpee x 10 reps
A3. Jumping Squats x 10 reps 

B. 4 Sets:
B1. Dumbbell Z-Press x 12 reps 
B2. Dumbbell Strict Press x 12 reps
B3. Dumbbell hammer curls x 15-20 reps
*Rest 45 seconds b/w sets
*Try to use the same dumbbells throughout: Moderate weight ladies 15-20#, men 20-35# DB’s
**Immediately after finishing the z-press, stand and complete another 12 reps of strict in the standing position then finish with the bicep curls

C. 4 Sets:
C1. Dumbbell RDL x 12 reps
C2. 1 & ¼ Goblet Squat x 10 reps
C3. Banded glute bridge + abduction x 20 reps
*Rest 1 minute b/w sets
*Go heavy on these - should be hard! 
*Ladies 20-40# DB’s, Men 35-50# DB’s
**After finishing the RDL with 2 DB’s, drop one and perform the goblet squats with one of your heavy DB’s. If you don’t have a mini band for the abduction, sub with db glute bridges

D. 3 Sets:
D1. Dumbbell pullover in hip bridge x 15 reps
D2. Single dumbbell chest press x 20 reps
D2. Hollow body hold x 20 sec (bend knees to modify if needed)
D3. Straight leg sit ups x 15 reps (modify with anchored-feet sit-ups if needed)
*Rest 1 minute b/w sets 
*Use a moderate weight dumbbell, ~15-25# - if you cannot hold it by the dumbbell heads, then grab in the center bar

A. Warm Up x 3 Sets:
A1. Jumping Jacks x 30 sec
A2. No Push-Up Burpee x 10 reps
A3. Jumping Squats x 10 reps

- 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

- 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

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

Warm Up

B. 4 Sets:
B1. Dumbbell Z-Press x 12 reps 
B2. Dumbbell Strict Press x 12 reps
B3. Dumbbell hammer curls x 15-20 reps
*Rest 45 seconds b/w sets
*Try to use the same dumbbells throughout: Moderate weight ladies 15-20#, men 20-35# DB’s
**Immediately after finishing the z-press, stand and complete another 12 reps of strict in the standing position then finish with the bicep curls

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead until arms are fully locked out
- Lower slow and controlled to complete one rep
- Repeat for recommended amount of reps

Dumbbell Z press

- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extended.
- Then lower back down to shoulders to complete the rep.

Dumbbell strict press

- 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 1

C. 4 Sets:
C1. Dumbbell RDL x 12 reps
C2. 1 & ¼ Goblet Squat x 10 reps
C3. Banded glute bridge + abduction x 20 reps
*Rest 1 minute b/w sets
*Go heavy on these - should be hard! 
*Ladies 20-40# DB’s, Men 35-50# DB’s
**After finishing the RDL with 2 DB’s, drop one and perform the goblet squats with one of your heavy DB’s. If you don’t have a mini band for the abduction, sub with db glute bridges

- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Dumbbell RDL

*Can elevate your feet if needed, or on the ground

Place your heels on an incline board or plates. Grasp the dumbbell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals.
- Keep your elbows tucked in and lower your body by flexing the hips and knees slowly and under control until your hip crease is below knee crease, keeping your weight over the middle and heel area of your foot. 
- Then, add a controlled pulse at the bottom of the squat, lifting up 1/4 of the way then lowering back down. 
- Exhale as you press your feet into the ground, extending your hips and knees, and keeping your knees in line with, or slightly outside of, your second toe and stand up.

Heels elevated 1 & 1/4 goblet squat

- Lay on the floor with your legs bent and place mini band around knees
- Push through your heels bringing your hips up
- Once at the top push out against the mini band and then return to stating position 
- Repeat for recommended amount of reps

Banded Glute Bridge + Abduction

Circuit 2

D. 3 Sets:
D1. Dumbbell pullover in hip bridge x 15 reps
D2. Single dumbbell chest press x 20 reps
D2. Hollow body hold x 20 sec (bend knees to modify if needed)
D3. Straight leg sit ups x 15 reps (modify with anchored-feet sit-ups if needed)
*Rest 1 minute b/w sets 
*Use a moderate weight dumbbell, ~15-25# - if you cannot hold it by the dumbbell heads, then grab in the center bar

- Laying on the ground face up and knees bent with feet firmly placed on ground
- Grab one dumbbell and hold the ends with both hands
- Get into a glute bridge position by lifting your hips and back off the floor 
- Extend your arms straight up over your face and then while extended lower them above your head and tap dumbbell on the ground and then bring back to position above your face.

Dumbbell pullover in hip bridge hold

- Laying face up on floor with knees bent and feet firmly planted on ground.
- Take one dumbbell and hold with both hands and bring to chest
- Press straight up until arms fully extended and then lower back down to chest to complete one rep.

Single dumbbell chest press

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Raise your head, shoulders, legs off the floor and hold for recommended amount of time

*Can bend your knees if you need to modify*

Hollow body hold

*Modify with anchored-feet sit ups if needed

- Start with legs straight and lying on your back
- Use your arms to bring yourself up into a seated position 
- Lower yourself back down to starting position to complete the rep.

10/14 - Full Body Pump Sesh

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