Name: Playbook - Sarah Herse - 10/4 - Chest, Shoulders, Triceps, & Abs
Uploaded: 2023-01-29T18:02:50.639Z
Duration: 30 min
Description: 10/4 - Chest, Shoulders, Triceps, & Abs

Ab set at the end is burn out central. Would rather have 4th exercise in circuit and less sets.

Justina

A. Warm-up x 2 Sets:
A1. Jumping jacks x 20 reps
A2. High knees x 20 reps
A3. Plank shoulder taps x 20 reps
A4. Band pull aparts x 20 reps

B. 4 Sets:
B1. Dumbbell alternating floor press with iso hold x 20 reps (10/side)
B2. Push-up negatives x  5 reps
B3. Low plank hip dips x 10 reps
*Rest 30 seconds between sets
*Go heavy on the floor press! Try for 20-40# DB’s

C. 3 part front raise & triceps raise x 3 sets:
C1. DB front raise (thigh to shoulder) x 10 reps
C2. DB front raise (shoulder to overhead) x 10 reps
C3. DB front raise (thigh to overhead x 10 reps
C4. DB overhead triceps extension (back to 90 degrees) x 10 reps
C5. DB overhead triceps extension (90 degrees to overhead) x 10 reps
C6. DB overhead triceps extension (back to overhead) x 10 reps
*Rest 20 sec b/w sets
Use one moderate weight dumbbell, ~10-25#

D. Ab Circuit: For time
30-20-10-20-30 reps of
Plank jacks
Flutter kicks
Russian twists w/ dumbbell optional
*Perform 30 of each, then 20 of each, then 10 of each, etc

A. Warm-up x 2 Sets:
A1. Jumping jacks x 20 reps
A2. High knees x 20 reps
A3. Plank shoulder taps x 20 reps
A4. Band pull aparts x 20 reps

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

- 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

Warm Up

B. 4 Sets:
B1. Dumbbell alternating floor press with iso hold x 20 reps (10/side)
B2. Push-up negatives x  5 reps
B3. Low plank hip dips x 10 reps
*Rest 30 seconds between sets
*Go heavy on the floor press! Try for 20-40# DB’s

(10 reps/side - 20 reps total)

- 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

- 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

- Get into plank position on forearms (not hands)
- Be sure to keep your body in a straight line and not have you hips sinking or being too high.
- Keeping your upper body as stationary as possible swivel your hips side to (rotating your hip area).

Low plank hip dips

Circuit 1

Circuit 2: 3 part front raise & triceps raise x 3 sets:
B1. Dumbbell front raise (thigh to shoulder) x 10 reps
B2. Dumbbell front raise (shoulder to overhead) x 10 reps
B3. Dumbbell front raise (thigh to overhead x 10 reps
B4. Dumbbell overhead triceps extension (back to 90 degrees) x 10 reps
B5. Dumbbell overhead triceps extension (90 degrees to overhead) x 10 reps
B6. Dumbbell overhead triceps extension (back to overhead) x 10 reps
*Rest 20 seconds between sets

- Holding one dumbbell in both hands
- Stand hip-width apart 
- Dumbbell starts at thighs (arms down by hip area)
- Keeping core engaged bring dumbbell to shoulder height (with straight arms) and then back down to thighs to complete the rep.

Dumbbell front raise (thigh to shoulder)

- Holding one dumbbell in both hands
- Stand hip-width apart 
- Raise the dumbbell out front so it is shoulder height
- Keeping core engaged bring dumbbell overhead (with straight arms) and then back down to shoulder height to complete the rep.

Dumbbell front raise (shoulder to overhead)

- 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)

- With one dumbbell in both hands bring it behind your head and bend your arms so it touches the top of your back
- Keep your elbows close to your temples
- Extend your arms up until they are 90 degree from your back then lower back down until the dumbbell touches your back.
- That completes one rep

Dumbbell overhead tricep extension (back to 90 deg)

- With one dumbbell in both hands bring behind your head.
- Keep your elbows close to your temples
- Start with the dumbbell at 90 degrees from your back and then press up until the dumbbell is over your head
- Return to the 90 degree position to complete one rep.

Dumbbell overhead tricep extension (90 deg. to overhead)

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head to where it touches your back 
- Extend your arms engaging your triceps to bring the dumbbell back up to completely over head
- Return to starting position to complete the rep.

Dumbbell overhead tricep extension (back to overhead)

3 Part front raise & triceps raise

For time:
30-20-10-20-30 reps of
Plank jacks
Flutter kicks
Russian twists w/ dumbbell optional
*Perform 30 of each, then 20 of each, then 10 of each, then 20 then 30

- 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

- 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

- 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.

10/4 - Chest, Shoulders, Triceps, & Abs

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