Name: Playbook - Sarah Herse - 11/1 - Arms & Back
Uploaded: 2023-01-30T20:18:22.074Z
Duration: 45 min
Description: 11/1 - Arms & Back

Warm-up x 3 sets
A1. Mountain climbers x 20 seconds
A2. Plank shoulder taps + plank twist x 30 seconds
A3. Banded seated rows (band around feet) x 30 seconds
A4. Hollow hold x 20 seconds (bend knees to modify)
*Rest 30 seconds

B. 4 Sets:
B1. Double + Single Dumbbell Bent Over Row with Iso Hold x 10 reps of 1+1 (1 double + 1 single)
B2. Plank shoulder taps x 20 reps (drop to knees if needed)
*Rest 20 seconds between sets
*Try for a heavy set of dumbbells, 20-40# each

C. 3 Sets 
C1. Dumbbell curl to press x 10 reps
C2. Dumbbell strict press x 5
C3. Dumbbell push press x 5
C4. Band pull aparts x 20 reps
*Rest 30 seconds between sets
*Use same set of dumbbells throughout, 10-20# each

D. 4 Sets:
D1. Bicep curls x 8 reps
D2. Dumbbell hang power cleans x 8 reps
D3. Overhead tricep pulses x 12 reps
*Rest 30 seconds between sets
*Use ~	5-20# dumbbells

Warm-up x 3 sets
A1. Mountain climbers x 20 seconds
A2. Plank shoulder taps + plank twist x 30 seconds
A3. Banded seated rows (band around feet) x 30 seconds
A4. Hollow hold x 20 seconds (bend knees to modify)
*Rest 30 seconds

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- Begin in a push up position
- Tap your shoulder with the opposite hand
- Straighten the right arm and press it into the floor. At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.

Plank Shoulder Taps + Plank Twist

- Sit on the floor and place a band around the middle of your feet
- Grab the band about halfway or more down (the part near your feet)
- Keeping a tall spine and engaged core pull the band towards you (should feel tension in the band during the movement)
- Keep elbows tucked near your side and really engage the back muscles

Banded seated rows (band around feet)

- Start lying on back with with your arms extended overhead on floor and legs straight
- At the same time, and with control, lift arms, head, shoulder blades, and legs off the floor.
- Hold in the position for set amount of time and focus on pulling the belly button towards the floor.

(bend knees to modify)

Hollow hold

Warm Up (Upper body 4)

B. 4 Sets:
B1. Double + Single Dumbbell Bent Over Row with Iso Hold x 10 reps of 1+1 (1 double + 1 single)
B2. Plank up/downs x 10 reps (drop to knees if needed)
*Rest 20 seconds between sets
*Try for a heavy set of dumbbells, 20-40# each

- Start with a dumbbell in each hand
- Bend over so you are hinged at about 90 degree angle with your torso parallel to the ground
- Pull both dumbbells to your chest and hold one of them there while doing dumbbell rows with the other for the recommended amount of reps
- Repeat on opposite side and hold the other arm in an iso hold.

Double + Single Dumbbell Bent Over Row w/ Iso Hold

- 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

Circuit 1

C. 3 Sets 
C1. Dumbbell curl to press x 10 reps
C2. Dumbbell strict press x 5
C3. Dumbbell push press x 5
C4. Band pull aparts x 20 reps
*Rest 30 seconds between sets
*Use same set of dumbbells throughout, 10-20# each

- Stand with both about hip-width apart and a dumbbell in each hand down by your side. 
- Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side. Palms should be facing you on the curl.
- Once you get to the top of your curl, rotate your arms outward and turn your hands so palms are facing away. 
- Press straight up, pause at the top, lower back down to complete the rep.

Dumbbell curl to press

- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extended.
- Then lower back down to shoulders to complete the rep.

Dumbbell strict press

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push 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.

Band Pull Apart

Circuit 2

D. 4 Sets:
D1. Bicep curls x 8 reps
D2. Dumbbell hang power cleans x 8 reps
D3. Overhead tricep pulses x 12 reps
*Rest 30 seconds between sets
*Use ~	5-20# dumbbells

- 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

- Start holding two dumbbells
- Clean the dumbbells up to your shoulders
- Swing down to your sides and back up to your shoulders by being explosive with your hips
- Complete for recommended amount of reps

Dumbbell hang power cleans

- With a dumbbell held by both hands stand with your feet shoulder width apart.
- Bring dumbbells to overhead with arms close by your ears.
- Lower the dumbbells behind your head until your arms are at a 90 degree angle (starting position)
- Lower the dumbbells even more until your forearms are touching your bicep area then go back up to 90 degree angle and continue this motion "pulsing" for recommended reps.

11/1 - Arms & Back

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