Name: Playbook - Sarah Herse - Clean & press, burpees & -v-ups (db or barbell!)
Uploaded: 2024-03-20T21:08:54.892Z
Duration: 30 min
Description: Clean & press, burpees & -v-ups (db or barbell!)

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. 10-9-8-7-6-5-4-3-2-1 reps of:
B1. Dumbbell (or barbell) clean & push press
B2. Burpees
B3. V-ups (bend knees or sub with sit-ups to modify)
*You will perform 10 of each, then 9 of each, then 8, etc
Use moderate weights, 15-35# DB’s

C. Legs & glute finisher (optional) x 3 sets
C1.Banded Clamshell x 30 seconds/side
C2. Wall sit with abduction x 30 seconds
*Rest 1 minute between sets

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. 10-9-8-7-6-5-4-3-2-1 reps of:
B1. Dumbbell (or barbell) clean & push press
B2. Burpees
B3. V-ups (bend knees or sub with sit-ups to modify)
*You will perform 10 of each, then 9 of each, then 8, etc
Use moderate weights, 15-35# DB’s

- Place dumbbells on floor. If you can’t pick up the dumbbells without rounding your lower back, start with the dumbbells hanging at your sides.
- Grip the dumbbells with your arms straight. Your head, spine, and pelvis should all be aligned.
- Draw your shoulders back and downward (think “proud chest”),
- Push your feet hard into the floor and squeeze your abs and glutes. Extend your hips and knees to get the dumbbells moving upward.
- As the weights pass knee level, shrug your shoulders hard, squeeze your glutes again.
- Thrust your elbows forward so that they come under the dumbbells and you “catch” the weights at shoulder level, bending your knees to drop into a quarter squat. 
- Brace your core, press the weights straight overhead to lockout while keeping your ribs down. Reverse the motion to bring the weights back to shoulder level, and then bend your hips back to lower them to the floor (or your knees) again.

Dumbbell clean and push press

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

Circuit 1

C. Legs & glute finisher (optional) x 3 sets
C1.Banded Clamshell x 30 seconds/side
C2. Wall sit with abduction x 30 seconds
*Rest 1 minute between sets

- Place the Mini Band right up above your knees. Lie on your side on your arm and other hand can be in front or on your hip
- Without rocking back, lift your top knee up as high as you can, squeezing your glutes as you lift. Hold at the top then lower back down.

Clamshell with mini band

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.
- Push your knees out in a "in and out" motion for the recommended time

Clean & press, burpees & -v-ups (db or barbell!)

More workouts from Sarah Herse