Name: Playbook - Sarah Herse - 10/28 - Full Body Pump Sesh
Uploaded: 2023-01-29T18:13:04.524Z
Duration: 45 min
Description: 10/28 - Full Body Pump Sesh

Kelly

A. Warm Up x 3 Sets:
A1. Ground to sky jumps x 10 reps
A2. Jumping Lunges x 10 reps
A3. Mock Jump Rope x 30 reps

B. 4 Sets: 
B1. Dual dumbbell row x 15 reps
B2. Skull Crushers (on bench or floor) x 15 reps 
B3. Incline push-ups x 10-15 reps
*Rest 30 seconds between sets
*Use heavy weight for the rows x 20-40# DB’s and lighter on the skull crushers (5-15# DB’s)

C. 4 Sets:
C1. Heel elevated goblet squat x 12 reps
C2. Staggered stance dumbbell RDL x 12 reps/leg 
*Rest 1 minute b/w sets
*Heavy Dumbbells (Ladies 20-40#, Men 35-50#)
**If you don’t have anywhere to elevate your heels you can do these on flat ground

D. Banded Burnout x 4 Sets 
D1. Max Banded Curls x 30 sec
D2. Max banded overhead press x 30 sec
D3. Max Banded pull aparts x 30 sec
*Rest 30 seconds between sets
**If you don’t have a band, perform with light dumbbells & sub pull aparts with dumbbell reverse fly

A. Warm Up x 3 Sets:
A1. Ground to sky jumps x 10 reps
A2. Jumping Lunges x 10 reps
A3. Mock Jump Rope x 30 reps

- Start in a standing position with feet shoulder width apart
- Send your hips back and touch the ground
- Then reach up to the ceiling and jump at the same time
- Repeat for desired reps.

Ground to sky jumps

- Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.

Jumping lunges

- Stand with your feet hip width apart, jumprope behind you, and handles in each hand.
- Begin with slow, small circles and jump over the rope as it goes underneath your feet.
- As you feel more comfortable, speed up.
- Stay light on your toes and focus on keeping a good rhythm.

Mock jump rope

Warm Up

B. 4 Sets: 
B1. Dual dumbbell row x 15 reps
B2. Skull Crushers (on bench or floor) x 15 reps 
B3. Incline push-ups x 10-15 reps
*Rest 30 seconds between sets
*Use heavy weight for the rows x 20-40# DB’s and lighter on the skull crushers (5-15# DB’s)

- Holding a dumbbell in each hand using a neutral (hammer) grip, stand with your feet shoulder-width apart.
- Keeping a natural curvature of your spine, flex your hips and knees until your torso is horizontal or close to horizontal.
- Allow the dumbbells to hang down by your sides, with your shoulders stretching downward.
- Keeping your elbows close to your body, exhale as you pull the dumbbells up to the sides of your waist and squeeze your back muscles.
- Inhale as you lower the dumbbells to the starting position, with your shoulders stretching downward.

Dual dumbbell rows

*Can perform on floor too*

- Lay flat on a bench, with a dumbbell in each hand.
- Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears

Dumbbell skull crushers

10-15 reps

- Start with your hands on a box (or elevated surface)
- Perform a push-up coming down slowly until touches that surface
- Explosively push back up until arms are fully locked out
- Keep your core engaged
- Repeat for recommended amount of reps

Incline push up

Circuit 1

C. 4 Sets:
C1. Heel elevated goblet squat x 12 reps
C2. Staggered stance dumbbell RDL x 12 reps/leg 
*Rest 1 minute b/w sets
*Heavy Dumbbells (Ladies 20-40#, Men 35-50#)
**If you don’t have anywhere to elevate your heels you can do these on flat ground

- Place your heels on an incline board or plates. 
- Grasp the dumbbell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals.
- Keep your elbows tucked in and lower your body by flexing the hips and knees slowly and under control until your hip crease is below knee crease, keeping your weight over the middle and heel area of your foot. 
- The middle of your knees should be in line with, or slightly outside of, your second toe. Be sure to maintain a neutral spine.
- Exhale as you press your feet into the ground, extending your hips and knees, and keeping your knees in line with, or slightly outside of, your second toe.

*Can use dumbbell or kettle bell*

Heels elevated goblet squat

(12/leg - 24 reps total)

- Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground.
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. 
- Come back up to the start position, by pushing your glutes forward. 
- Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

Dumbbell staggered stance RDL

Circuit 2

D. Banded Burnout x 4 Sets 
D1. Max Banded Curls x 30 sec
D2. Max banded overhead press x 30 sec
D3. Max Banded pull aparts x 30 sec
*Rest 30 seconds between sets
**If you don’t have a band, perform with light dumbbells & sub pull aparts with dumbbell reverse fly

- Stand on one side of the band shoulder-width apart.
- Grabbing the sides of the band (about half way up).
- Standing tall with chest up and shoulders pulled back, keep your upper arm locked by your ribs and bend at the elbow to pull your hands toward your shoulders.
- You should feel tension in the band as you contract your biceps.
- Slowly lower the band back to your hips after reaching close to shoulder height to complete the rep.

Banded bicep curls

- Stand with both feet on the center of the band, hip width apart.
- Bring the other side of the band to shoulder height with palms facing away from you and elbows pointed to the ground.
- Driving through your feet without the use of legs (or dip movement) press arms straight up keeping shoulders down (don't get into a shrug position).
- Slowly lover back down to starting position to complete the rep.

Banded overhead press

- 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.

10/28 - Full Body Pump Sesh

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