Name: Playbook - Sarah Herse - 10/25 - Chest, Shoulders, Tricep, & Abs
Uploaded: 2023-01-29T18:13:33.502Z
Duration: 45 min
Description: 10/25 - Chest, Shoulders, Tricep, & Abs

A. Warm-up x 3 Sets:
A1. Inchworm to push-up x 5 reps
A2. Plank jacks x 10 reps
A3. Hollow body hold x 20 seconds
A4. Child’s pose x 20 seconds

B. 4 Sets:
B1. Pike push-up x 8 reps (option to elevate feet on a bench/box/chair)
B2. Dips on chair/bench x 12 reps
B3. Standing banded chest press x 15-20 reps 
*If you don’t have a band, sub with a dumbbell floor press
*Rest 30 sec between sets
C. 3 Sets:
C1. Dumbbell front raise (thigh to overhead) x 5 reps
C2. Dumbbell front raise x 5 reps
C3. single dumbbell overhead press x 10 reps
C4. Dumbbell overhead march in place (using 1 or 2 dumbbells) x 10 reps 
*Find a dumbbell that you can complete the entire circuit with. Try for ~10-25#
*Rest 40 sec b/w sets

D. 3 Rounds:
- Flutter kicks x 40 reps (20/side)
- Single arm dumbbell overhead pass sit-ups x 20 reps
- Single leg v-ups x 12 reps
- Lying leg raises x 10 reps
*Rest 1 minute between rounds

E. 3 Sets:
E1. Bird dog + tricep kickback x 12-15/arm
*Rest 10 sec between sets
Try for a light/medium weight where you can maintain good form

A. Warm-up x 3 Sets:
A1. Inchworm to push-up x 5 reps
A2. Plank jacks x 10 reps
A3. Hollow body hold x 20 seconds
A4. Child’s pose x 20 seconds

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.

Plank jacks

- 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

- Starting on all fours send your hips and butt back as far as comfortable while extending your arms out straight
- Should feel the stretch in your back and arms 
- Take a few deep breaths and stay in that position for a few seconds.

Childs Pose Hold

Warm Up

B. 4 Sets:
B1. Pike push-up x 8 reps (option to elevate feet on a bench/box/chair)
B2. Dips on chair/bench x 12 reps
B3. Standing banded chest press x 15-20 reps 
*If you don’t have a band, sub with a dumbbell floor press
*Rest 30 sec between sets

*Option to elevate feet on bench/box/chair

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- Place your hands on a bench or box behind you with your feet together, legs straight and heels on the floor. 
- Slowly lower yourself down as far as you can, then press back up powerfully.

*Can bend at the knees with feet flat on floor if straight leg is too difficult*

Dips on bench

*15-20 reps

- Start by standing with feet shoulder width apart and band around your back and the ends in each hand 
- Keeping a tall chest and engaged back press your arms out in front of you until fully extended 
- You should feel a good amount of tension in the band when arms are fully locked out
- Return arms to chest and repeat for recommended amount of reps

Standing banded chest press

Circuit 1

C. 3 Sets:
C1. Dumbbell front raise (thigh to overhead) x 5 reps
C2. Dumbbell front raise x 5 reps
C3. single dumbbell overhead press x 10 reps
C4. Dumbbell overhead march in place (using 1 or 2 dumbbells) x 10 reps 
*Find a dumbbell that you can complete the entire circuit with. Try for ~10-25#
*Rest 40 sec b/w sets

- Holding one dumbbell in both hands
- Stand hip-width apart 
- The dumbbell starts at thighs 
- Keeping core engaged bring dumbbell completely overhead (with straight arms) and then back down to thighs to complete one rep.

Dumbbell front raise (thigh to overhead)

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbells down to your hips.

Dumbbell front raise

- Start by standing shoulder-width apart
- Hold the ends of one dumbbell with both hands and bring up to chest with elbows pointing towards the ground
- Without the use of your legs, press directly up until arms are fully locked out 
- Return to starting position to complete the rep

Single dumbbell overhead press

*Can use 1 or 2 dumbbells 

- With dumbbells held in hands, extend arms overhead. 
- Brace your core and drive knee upward.      
- Alternate￼ knees

Dumbbell Overhead March in Place

Circuit 2

3 Rounds:
- Flutter kicks x 40 reps (20/side)
- Single arm dumbbell overhead pass sit-ups x 20 reps
- Single leg v-ups x 12 reps
- Lying leg raises x 10 reps
*Rest 1 minute between rounds

- Lie flat on the floor, with your legs extended in front of you.
- Place your hands under your hips (or by your sides to increase difficulty, and keep your eyes toward the ceiling as you lift your feet off of the floor.
- Start the movement by then doing repeated, small lifts with each leg - without letting your feet touch the floor.

Flutter kicks

- Laying on the ground with one dumbbell
- Hold in one hand directly above your face
- Perform a sit up (keeping the dumbbell overhead) and once you get to the top of the sit up switch the dumbbell to the other hand
- Slowly lower back down and repeat the same process on the other arm.

Single arm dumbbell overhead pass sit-up

- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up while lifting your left leg up. Pause at the top and reach for your toes before rolling slowly back down to the mat. 
- Then perform on the other side.

Single leg v-ups

- Lay with your legs straight up, and glue your lower back to the floor.
- Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch, then return to the starting position.

Lying leg raises

Ab circuit - core destroyer with one dumbbell

E. 3 Sets:
E1. Bird dog + tricep kickback x 12-15/arm
*Rest 10 sec between sets
Try for a light/medium weight where you can maintain good form

- Start on hands and knees with one dumbbell 
- Hold dumbbell in left hand 
- Raise your left arm and right leg, keeping your shoulders and hips parallel to the floor and stabilizing on your other hand/leg
- Keeping your leg raised, extend your arm back until fully extended behind you and then bring dumbbell back to your shoulder
- Repeat for recommended amount of reps and complete it on the other arm/leg

10/25 - Chest, Shoulders, Tricep, & Abs

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