Name: Playbook - Sarah Herse - 11/10 - Chest, Shoulders, & Core
Uploaded: 2023-01-30T20:18:38.601Z
Duration: 35 min
Description: 11/10 - Chest, Shoulders, & Core

Justina

A. Warm-up x 3 sets
A1. Dumbbell jumping jack x 10 reps
A2. Dumbbell halos x 30 seconds each side
A3. Mountain climbers x 20 reps
A4. Hollow body hold x 10 seconds
*Rest 30 seconds between sets

B. 4 Sets:
B1. Dumbbell alternating floor press with iso hold x 24 reps (12/side)
B2. Dumbbell front raise x 10 reps
B3. Dumbbell skier swings x 10 reps
*Rest 30 seconds between sets
*Use a heavy weight on the floor press (15-40# DB’s) and a light weight for the front raises & swings (5-15# DB’s)

C. Ab workout 12 - time-based planks, dumbbell & more! 
3 Rounds: Each movement is 20 seconds (rest 10 seconds between movements)
- Plank jack + shoulder tap
- Side plank foot taps (right)
- Side plank foot taps (left)
- Dumbbell figure 8’s
- Flutter kicks
- Running man crunches
*Rest 30 seconds between rounds

D. 4 Sets:
D1. Poliquin raises x 5 reps
D2. Dumbbell front raise x 10 reps
D3. Dumbbell reverse fly x 10 reps
D4. Dumbbell overhead march in place x 10 reps
*Rest 45 seconds between sets
*Use light dumbbells, ~5-15# each

A. Warm-up x 3 sets
A1. Dumbbell jumping jack x 10 reps
A2. Dumbbell halos x 30 seconds each side
A3. Mountain climbers x 20 reps
A4. Hollow body hold x 10 seconds
Rest 30 seconds between sets

- Hold one dumbbell overhead. 
- Stand straight with your feet hip-width apart. 
- Slightly bend your knees and jump in the air. 
- As you jump, spread your feet about slightly wider than shoulder-width apart.

Dumbbell Jumping Jacks

Moving both arms, bring the weight plate down past your right shoulder, down just past your hips and then back up over your left shoulder. In this way, the weight plate should complete a circular movement and pass around your head like a halo

Plate or dumbbell halo

- 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

- 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

Warmup (Upper Body 2)

B. 4 Sets:
B1. Dumbbell alternating floor press with iso hold x 24 reps (12/side)
B2. Dumbbell front raise x 10 reps
B3. Dumbbell skier swings x 10 reps
*Rest 30 seconds between sets
*Use a heavy weight on the floor press (15-40# DB’s) and a light weight for the front raises & swings (5-15# DB’s)

(24 reps total - 12/side)

- 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

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbells down to your hips.

Dumbbell front raise

- Hold a pair of dumbbells at arm’s length next to your thighs. Start in a strong athletic base, feet hip-to-shoulder-width apart with a slight bend in your knees
- Swing the dumbbells behind you while pushing your hips and hamstrings back as far as you can. Do this until your trunk is parallel with the floor while keeping your knees soft and a slight natural arch in your back. (You should feel a stretch in the backs of your thighs.) 
- Explosively thrust your hips forward and come to a full stand, squeezing your glutes at the top of the movement. At the same time, swing your arms forward until they’re in front of your chest. 
- That completes one rep

Dumbbell Skier Swings

Circuit 1

3 Rounds:
Each movement is 20 seconds (rest 10 seconds between movements)
- Plank jack + shoulder tap
- Side plank foot taps (right)
- Side plank foot taps (left)
- Dumbbell figure 8’s
- Flutter kicks
- Running man crunches
*Rest 30 seconds between rounds

- Start in plank position on your hands
- Jump your feet out (like a jumping jack) and back in
- Then lift one arm and touch your opposite shoulder and repeat with the other arm to your other shoulder 
- This sequence completes one rep

Plank jack shoulder taps

Rest

- Start by getting into a side plank (on your elbow) 
- Body should be in a line 
- Lift the top leg up and bring it in front of your body and tap the ground, then bring it behind your body and tap the ground
- Repeat for recommended amount of reps and then preform it on the other side

Side plank foot taps (right)

Side plank foot taps (left)

- Pick up a dumbbell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions

Dumbbell figure 8's

- Lie flat on the floor, with your legs extended in front of you.
- Place your hands under your hips, 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

- Start by lying on your back, knees bent and feet planted on floor
- Come to a sit-up position taking your left arm towards your right leg (keep left leg on floor) 
- Return to starting position and repeat with right arm and left leg 
- Should mimic a running man style 
- That completes one rep

Running man crunches

Ab workout 12 - time-based planks, dumbbell & more!

D. 4 Sets:
D1. Poliquin raises x 5 reps
D2. Dumbbell front raise x 10 reps
D3. Dumbbell reverse fly x 10 reps
D4. Dumbbell overhead march in place x 10 reps
*Rest 45 seconds between sets
*Use light dumbbells, ~5-15# each

- Holding a dumbbell in each hand
- Raise them in front in a "hammer" curl style until arm makes 90 degree angle.
- Then raise your upper arms laterally (while elbows still bent)
- Then straighten your arms so your hands go out from that 90 degrees and are straight (laterally) and then lower back down to your side.

Poliquin raise

- Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. - Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
- Keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. 
- Pause, then slowly return to the starting position to complete the rep.

Dumbbell reverse fly

- With dumbbells held in hands, extend arms overhead. 
- Brace your core and drive knee upward.      
- Alternate￼ knees

Dumbbell Overhead March in Place

Circuit 3

11/10 - Chest, Shoulders, & Core

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11/10 - Chest, Shoulders, & Core

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