Name: Playbook - Sarah Herse - 10/7- Full Body Pump Sesh
Uploaded: 2023-01-29T18:00:10.422Z
Duration: 45 min
Description: 10/7- Full Body Pump Sesh

A. Warm-up x 3 sets
A1. Down dog to up dog x 5 reps
A2. Plank jacks x 10 reps
A3. Cat/cow x 5 reps
A4. Weighted YTLs x 5 reps
*Rest 30 seconds between sets

B. 4 Sets:
B1. Band resisted (or regular) Push Ups x 10 reps
B2. Single Arm Bent over Dumbbell Row x 12 reps/arm
B3. Dumbbell reverse lunge to b-stance squat x 8 reps of complex/side 
B3. Overhead Dumbbell Tricep Extensions x 15 reps
B4. Dumbbell Bicep Curls x 15 reps 
*Rest 2:00 b/w sets
*Try for a heavy weight on rows & lunge complex (20-50# DB) and then a lighter weight for the bi’s & tri’s (5-20# DBs)

C. Core x 3 Sets:
C1. Sit ups x 20 reps
C2. Alternating Single leg V-Ups x 20 reps (10/side)
C3. Flutter Kicks x 30 reps 
*Rest 1:00 b/w sets

A. Warm-up x 3 sets
A1. Down dog to up dog x 5 reps
A2. Plank jacks x 10 reps
A3. Cat/cow x 5 reps
A4. Weighted YTLs x 5 reps
*Rest 30 seconds between sets

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

- 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

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

- Standing straight with feet under hips, and arms down by side with palms facing towards you and weight in each hand.
- Engaging your core raise your arms over your head toward the ceiling to form the letter "I" and hold for a few seconds.
- Spread arms over your head to form letter "Y" (Squeeze shoulder blades together)
- Then, form the letter "T" by extending your arms fully out to the side so they form a 90 degree angle and your palms face the ground.
- Return to starting position to complete the movement.

Weighted YTLs

Warm Up (Upper body)

B. 4 Sets:
B1. Band resisted (or regular) Push Ups x 10 reps
B2. Single Arm Bent over Dumbbell Row x 12 reps/arm
B3. Dumbbell reverse lunge to b-stance squat x 8 reps of complex/side 
B3. Overhead Dumbbell Tricep Extensions x 15 reps
B4. Dumbbell Bicep Curls x 15 reps 
*Rest 2:00 b/w sets
*Try for a heavy weight on rows & lunge complex (20-50# DB) and then a lighter weight for the bi’s & tri’s (5-20# DBs)

*Can do regular push ups if no band*
- Place a band around your shoulders/arm and securing it under your hands in a plank position
- Lower yourself until your chest is close/touches the floor then press up until your arms are fully extended
- That completes one rep

*Modify by doing it with knees on the ground*

Banded resisted pushups

*Can do it without a bench if none available*

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold dumbbell in either arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

Dumbbell single arm bent over rows (on bench)

*8 Reps of complex/side

- Holding one dumbbell in a hand lunge back with one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance.
- Push up and bring your back foot a foot forward to get into the b-stance position.
- Maintaining a mostly upright torso, initiate the movement at the hips and knees simultaneously and sink your hips downward as far you are comfortably able without letting your back round.
- Keeping your knees tracking in line with the toes of each foot, press through your whole front foot and reverse the movement to stand up.

Dumbbell reverse lunge to b-stance squat

- With a dumbbell held by both hands stand with your feet shoulder width apart.
- Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
- The head of the dumbbell should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.
- Return to the starting position by using the triceps to raise the dumbbell to complete one rep.

Dumbbell overhead tricep extensions

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell bicep curl

Circuit 1

C. Core x 3 Sets:
C1. Sit ups x 20 reps
C2. Alternating Single leg V-Ups x 20 reps (10/side)
C3. Flutter Kicks x 30 reps 
*Rest 1:00 b/w sets

- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Using your arms, touch the ground above you and then swing them forward to assist you on getting your upper body off the ground and then touch the floor by your feet and lower back down to complete one rep.

Sit-ups

(20 reps total - 10/side)

- 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

- 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

Core

10/7- Full Body Pump Sesh

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

Misty Kale

4/25 - Thursday Arm WOD

4/26- Friday Full Body WOD

4/27 - Core & Cardio WOD

4/28 - Follow-along full body stretch

4/15- Monday Leg WOD

4/16 - Tuesday Upper Body WOD

4/17 - Wednesday Booty WOD

4/18- Thursday Arm WOD

4/19 - Friday Full Body WOD

4/20 - Core & Cardio WOD

4/21 - Sunday Recovery & Mobility WOD (upper body)

4/8 - Monday Leg WOD

4/9- Tuesday Upper Body WOD

4/10 - Wednesday Booty WOD

4/11- Thursday Arm WOD

4/12 - Friday Full Body WOD

4/13 - Core & Cardio WOD

4/14 Sunday follow-along stretch-my back flexibility routine

4/1 - Monday Leg WOD

Jennifer

4/2- Tuesday Upper Body WOD

4/3 - Wednesday Booty WOD

4/4 - Thursday Arm WOD

4/5 - Friday Full Body WOD

4/6 - Core & Cardio WOD

That was great. Thanks so much for these stretching videos, Sarah!

Kate

4/7 - Sunday follow along stretch (16 min full body)

Loved it! I was going to start the Flex Express, but this workout was to good to pass up!  Thank you 😊

3/25 - Monday Leg WOD

3/26 - Tuesday Upper Body WOD

3/27- Wednesday Glute WOD

3/28 - Thursday Arm WOD

3/29 - Friday Full Body WOD

3/30- Core & Cardio WOD

3/31- Sunday Recovery & Mobility WOD (Back & Shoulders)

That was a great way to start the week!  Thank you 😊

3/18 - Monday Leg WOD

Whew… that was tough! Great workout!! 🔥

3/19 - Tuesday Upper Body WOD

3/20 - Wednesday Glute WOD

3/21 - Thursday Arm WOD

3/22 - Friday Full Body WOD

That was great!  I’ll be repeating that one!

3/23 - Core & Cardio WOD

3/24 - Sunday follow-along stretch (hips and hamstrings)

The “Death By Complex” was brutal!  I’m going to feel that tomorrow!  Thanks for the workout 🏋️‍♀️ 😊

10/7- Full Body Pump Sesh

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