Name: Playbook - Sarah Herse - 10/18 - Chest, Shoulders, Triceps, & Abs
Uploaded: 2023-01-29T18:09:07.351Z
Duration: 45 min
Description: 10/18 - Chest, Shoulders, Triceps, & Abs

Omg! I LOVED and Hated the Pushin P challenge! Woo!

Ashlee

A. Warm-up x 3 Sets:
A1. No push-up burpee x 5 reps
A2. Standing twists x 10 reps
A3. Push-up negative x 5 reps
A4. Deadbug x 10 reps

B. 4 Sets:
B1. Dumbbell alternating overhead press x 10 reps (5/side)
B2. Dumbbell push press x 6 reps
B3. Plank dumbbell taps x 10 reps (5/arm)
*Rest 40 sec b/w sets
*Go as heavy as you can with good form. You will get close to failure after the 10 alternating strict press and then go immediately into push press using the same dumbbells. Try for 15-35# DB’s

C. 3 Sets:
C1. Side lying press-up x 12 reps (right)
C2. High side plank (right) x 20 seconds (drop to knees if needed)
C3. Side lying press-up x 12 reps (left)
C4. High side plank (left) x 20 seconds (drop to knees if needed)
*Rest 10 sec b/w sets

D. Abs x 4 rounds
D1. 10 dumbbell overhead sit-ups
D2. 10 ceiling crunches 
D3. 10 hip lifts (heels to the ceiling)
D4. 10 dumbbell Russian twists
*Rest 20-30 seconds between rounds

E. Pushin P Push-up challenge
*If you have your phone/headphones handy, play the song “Pushin P” and do a push-up every time he says “Pushin P”. 
If you don’t have access to music, then do 35 push-ups for time, breaking up into as many sets as you need to. Drop to your knees if needed.

A. Warm-up x 3 Sets:
A1. No push-up burpee x 5 reps
A2. Standing twists x 10 reps
A3. Push-up negative x 5 reps
A4. Deadbug 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

- Get into a push up position 
- Lower yourself very slowly until chest reaches ground 
- That completes one rep

*Can be done on knees to modify movement*

Push-up negative

- Lay with your knees bent at 90 degrees and feet off of the floor.
- Reach your fingers toward the ceiling.
- Glue your lower back to the floor.
- From this position, reach opposite hand, and opposite foot our as far as you can without losing lower back contact to the floor, exhaling as you reach.

Deadbug

Warm Up

B. 4 Sets:
B1. Dumbbell alternating overhead press x 10 reps (5/side)
B2. Dumbbell push press x 6 reps
B3. Plank dumbbell taps x 10 reps (5/arm)
*Rest 40 sec b/w sets
*Go as heavy as you can with good form. You will get close to failure after the 10 alternating strict press and then go immediately into push press using the same dumbbells. Try for 15-35# DB’s

(10 reps - 5/side)

- Start with feet hip-width apart and dumbbells in the front rack position (elbows out in front)
- Start by pressing with one arm straight overhead until it is fully extended overhead while the other stays at your shoulder 
- When bringing that dumbbell back down to your shoulder start pressing the other arm up overhead until fully extended
- Keep alternating the presses until all reps completed

Dumbbell Alternating Overhead Press

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

(10 reps - 5/arm)

- Start in a plank position (on your forearms)
- Place a dumbbell right in front of your body centered 
- Holding a plank position tap raise one of your arms and tap the dumbbell out front 
- Repeat with the other arm 
- Continue for recommended set of reps.

*Can complete on hands if need to modify*

Plank dumbbell taps

Circuit 1

C. 3 Sets:
C1. Side lying press-up x 12 reps (right)
C2. High side plank (right) x 20 seconds (drop to knees if needed)
C3. Side lying press-up x 12 reps (left)
C4. High side plank (left) x 20 seconds (drop to knees if needed)
*Rest 10 sec b/w sets

(right side)

- Start in a side plank position, knees bent, hands slightly forward of body
- Bend elbows until forearm is flat on the floor 
- Engage core and keep a neutral spine
- Press up to starting position

Side Lying Tricep Press Up

(right side)
*Drop to knees if needed

- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe.

Side plank hold

(left)

- Start in a side plank position, knees bent, hands slightly forward of body
- Bend elbows until forearm is flat on the floor 
- Engage core and keep a neutral spine
- Press up to starting position

(left side)
*Drop to knees if needed
- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe.

Circuit 2

4 Rounds:
- Dumbbell overhead sit up x 10 reps
- Ceiling crunches x 10 reps
- Hip lift x 10 reps
- Dumbbell Russian twist x 10 reps
*Rest 45 sec b/w sets

- Lay on back knees bent feet planted with dumbbells overhead. 
- Raise to sit up while holding dumbbells overhead
- Slowly return to laying position while keeping dumbbell overhead (in front of face) in locked out position.

Dumbbell overhead sit-up

- Start by laying on your back with feet firmly planted on ground, legs should be bent at 90 degree angle.
- Arms straight up extended towards ceiling
- Keeping arms straight, crunch up and forward as far as you can
- Lower back down to starting position to complete rep.

Ceiling crunches

- Laying on your back, place your arms by your sides for support
- Lift legs off ground and extend them straight up (heels towards sky)
- Lift your hips until they are off the ground and then lower them back down 
- Try to keep this movement controlled as possible

*Can use your arms/hands for support if needed*

Hip lift

- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold a dumbbell in your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.

Dumbbell Russian twist

Quick dumbbell ab burner

E. Pushin P Push-up challenge
*If you have your phone/headphones handy, play the song “Pushin P” and do a push-up every time he says “Pushin P”. 
If you don’t have access to music, then do 35 push-ups for time, breaking up into as many sets as you need to. Drop to your knees if needed. 

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Pushin P Push-up Challenge

10/18 - Chest, Shoulders, Triceps, & Abs

Introducing Daily Body WODs!!

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Obsessed with these new workouts! Love the CrossFit meets body building style. And perfect for when I’m a little short on time. Please keep these coming!

10/18 - Chest, Shoulders, Triceps, & Abs

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