Name: Playbook - Sarah Herse - 10/19 - Thursday Arm WOD
Uploaded: 2024-04-23T22:35:49.991Z
Duration: 30 min
Description: 10/19 - Thursday Arm WOD

A. Warm-up x 3 sets
A1. Ground to sky reach x 5 reps
A2. Plank Shoulder Taps + Plank Twist x 3 reps
A3. Push-up negative x 3 reps
A4. Mini band arm external rotation x 10 reps

B. 4 rounds - Perform each movement for :45 on  / :15 off
B1. Sit-throughs to push-up (or sub with mountain climbers)
B2. Single arm alternating bicep curls
B3. Plank toe tap burpees
B4. Dumbbell overhead triceps extensions
B5. Crawl to crabwalk (or sub with plank hold)
B6. Dumbbell cross body curls
*Choose weights that you can sustain throughout the 45 seconds, I recommend 10-20# dumbbells for women and 15-30# dumbbells for men

C. Optional rear delt finisher
C1. Band pullaparts x 100 reps for time
*Break into as many sets as needed!

A. Warm-up x 3 sets
A1. Ground to sky reach x 5 reps
A2. Plank Shoulder Taps + Plank Twist x 3 reps
A3. Push-up negative x 3 reps
A4. Mini band arm external rotation x 10 reps

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

- Begin in a push up position
- Tap your shoulder with the opposite hand for 4 reps, alternating 
- Straighten the right arm and press it into the floor. At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.￼

Plank Shoulder Taps + Plank Twist

- 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

- Stand shoulder-width apart
- Take a mini band and place around wrists/hands
- With palms facing each other and elbows tucked by your side
- Rotate each arm out towards your sides (while keeping elbows tucked) until tension is felt in band 
- Return to starting position

Mini band arm external rotation

Arm Warm Up 2

B. 4 rounds - Perform each movement for :45 on  / :15 off
B1. Sit-throughs to push-up (or sub with mountain climbers)
B2. Single arm alternating bicep curls
B3. Plank toe tap burpees
B4. Dumbbell overhead triceps extensions
B5. Crawl to crabwalk (or sub with plank hold)
B6. Dumbbell cross body curls
*Choose weights that you can sustain throughout the 45 seconds, I recommend 10-20# dumbbells for women and 15-30# dumbbells for men

*sub with mountain climbers if preferred
- Start on your hands and knees, toes tucked. 
- Lift your knees about 3 inches off the floor. 
- Leaving your right hand and left foot on the floor, lift your right foot and sweep it underneath you to the left side of the room as you rotate your body in the same direction.
- Your left hand should lift up as you sweep your right foot. 
- Return back to all fours with knees still off the floor and repeat on opposite side
- Then kick your feet out into a plank position and perform one push up
- Repeat sequence until all reps complete

Sit Through + Push Up

Rest

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl one dumbbell contracting your bicep and the other still by your side. Continue to raise the weights until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbell back to the starting position. Then repeat on the other arm.
- Repeat for the recommended amount of repetitions.

Single arm alternating dumbbell bicep curls

- Start standing and get into plank position 
- Immediately push through your hands and back (like downward dog) and bring one hand to opposite foot 
- Go back into plank position and then repeat with opposite arm/foot 
- Jump up to standing position with arms extended overhead to complete burpee portion
- This complex equals 1 rep
- Repeat until all reps complete

Plank Toe Tap Burpee

- With a dumbbell held by both hands stand with your feet shoulder width apart.
- Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
- The head of the dumbbell should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.
- Return to the starting position by using the triceps to raise the dumbbell to complete one rep.

Dumbbell overhead tricep extensions

*or sub with plank hold if preferred
- Start on all fours and crawl a few steps forward (keeping back flat and core engaged)
- Flip over so you are in a crabwalk and move forward a few steps keeping shoulders stacked over your hands and hips up
- Repeat until all reps complete

Crawl to Crabwalk

- Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Cross body hammer curl

Circuit 1

C. Optional rear delt finisher
C1. Band pullaparts x 100 reps for time
*Break into as many sets as needed!

- 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

10/19 - Thursday Arm 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 🏋️‍♀️ 😊

10/19 - Thursday Arm WOD

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