Name: Playbook - Sarah Herse - 10/21 - Full Body Pump Sesh
Uploaded: 2023-01-29T18:07:35.480Z
Duration: 45 min
Description: 10/21 - Full Body Pump Sesh

A. Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

B. 4 Sets:
B1. Snow Angel Raises x 10 reps (light DB’s 5-15#)
B2. Banded Pull Aparts x 20 reps
B3. Dumbbell RDL + Rear Delt Rotation x 12 reps (25-40# DB’s)
B4. Dumbbell Split Squat Pulses x 20 pulses/side (15-30# DB’s)
*Rest 1 minute b/w sets
**if you don’t have a band, sub with DB reverse fly

C. 3 Sets:
C1. Dumbbell Alternating Floor Press w/ iso hold x 20 reps (10/side)
C2. Dumbbell Russian twist x 20 reps 
C3. Dumbbell 1 & ¼ glute bridge x 20 reps
C4. Dumbbell Kneeling Squat x 20 reps
*Rest 30 seconds between sets
*Moderate dumbbells (You may need to go lighter for the russian twist)
*Ladies 15-35#, Men 30-50#
**Use extra padding under your knees for the squats if needed!

D. 3 sets
D1. Dumbbell 21’s bicep curls 
D2. Superman lifts with mini band pulses x 8 reps
Rest 1 minute between sets
*if you don’t have a mini band, perform regular superman lifts

A. Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

- 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

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

- Start with feet shoulder width apart
- Squat down and send hips back until you are below parallel
- Push through your feet and explode up at the same time rotate 180 degrees so you are facing the other direction and once you land squat down below parallel again 
- That completes one rep
- Repeat for recommended amount of reps

180 Squat 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

Warm Up (Full Body)

B. 4 Sets:
B1. Snow Angel Raises x 10 reps (light DB’s 5-15#)
B2. Banded Pull Aparts x 20 reps
B3. Dumbbell RDL + Rear Delt Rotation x 12 reps (25-40# DB’s)
B4. Dumbbell Split Squat Pulses x 20 pulses/side (15-30# DB’s)
*Rest 1 minute b/w sets
**if you don’t have a band, sub with DB reverse fly

- Dumbbell in each hand
- Stand with hip-width stance 
- Palms facing up
- Bring the dumbbells in a (snow angel) motion until they reach the top and your arms are fully overhead
- Lower back down in controlled manner until the heads of the dumbbell touch
- Repeat for recommended amount of reps

Dumbbell Snow Angels

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward
- Immediately rotate the dumbbells outward keeping a tall chest and arms by your side then bring them back to the starting position
- Repeat sequence for recommended amount of reps

Dumbbell RDL + Rear Delt Rotation

- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Start a pulsating movement by coming up a very small amount and then lowering again 
- Repeat for specified reps and then do it again on the other leg.

Dumbbell split squat pulses

Circuit 1

C. 3 Sets:
C1. Dumbbell Alternating Floor Press w/ iso hold x 20 reps (10/side)
C2. Dumbbell Russian twist x 20 reps 
C3. Dumbbell 1 & ¼ glute bridge x 20 reps
C4. Dumbbell Kneeling Squat x 20 reps
*Rest 30 seconds between sets
*Moderate dumbbells (You may need to go lighter for the russian twist)
*Ladies 15-35#, Men 30-50#
**Use extra padding under your knees for the squats if needed!

(10/side)

- Laying on your back and knees bent with feet firmly planted on floor
- Take two dumbbells in each hand and bring them to your chest
- While holding one dumbbell straight over head take the other and lower to chest and then push back up 
- Complete the same movement with the other side in an alternating motion while one stays locked out in a iso-hold position.

Dumbbell alternating floor press with iso-hold

- 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

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place dumbbell at your hip area and hold with both hands.
- Drive through your heels and press your hips toward the ceiling, squeeze your glutes and hold briefly, come down about 1/4 way and then drive your hips up again and hold briefly.
- Come back down to the ground to complete the rep.
- Keep pelvis slightly tucked under during the entire movement

1 & 1/4 dumbbell glute bridge

- Start in a kneeling position with both knees on an exercise mat with your toes/top of foot on ground.
- Holding a dumbbell in each hand and at your shoulders, with elbows by your side slightly up.
- Engage your core. Your ribs should be down and your pelvis should be slightly tucked. Hinge your hips back and down while bending your knees, allowing your hips to travel toward your heels. Your hips should remain in line with your knees. 
- Your shoulders should finish ahead of your hips, over the middle of your thighs.
Pause briefly at the bottom of the movement, then squeeze your glutes to begin the upward movement until you reach full extension.

Dumbbell kneeling squat

Circuit 2

D. 3 sets
D1. Dumbbell 21’s bicep curls 
D2. Superman lifts with mini band pulses x 8 reps
Rest 1 minute between sets
*if you don’t have a mini band, perform regular superman lifts

1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).

2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).

3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.

Bicep Curl 21's

- Lay face down with mini band around wrists/hands
- With arms and legs extended lift legs, arms, and torso off floor to get into superman lift position
- Once at the top spread your arms laterally to create tension in mini band and pulse for desired amount of reps
- Lower back down to starting position

10/21 - Full Body Pump Sesh

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