Name: Playbook - Sarah Herse - DB snatches, mountain climbers, sit-ups & jump rope!
Uploaded: 2024-03-20T21:08:54.787Z
Duration: 30 min
Description: DB snatches, mountain climbers, sit-ups & jump rope!

Zimms

A. Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

B. 40-30-20-10 reps for time of:
B1. Dumbbell snatches, alternating
B2. Mountain climbers (heel to hand)
B3. Sit-ups
B4. Jump rope (or double unders or jumping jacks)
*Use a moderate dumbbell, 15-35#
**Anchor feet if needed for sit-ups

C. Cooldown Upper Body Mobility Flow  x 4 Sets
C1. Kneeling Prone Twists x 30 sec/side
C2. PVC Pass Throughs x 10 reps (use a stick/broom if no PVC pipe)
C3. Towel Stretch x 30 sec/side
C4. Doorway Stretch x 30 sec/side
C5. Reverse Snow Angel x 10 reps

A. Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Jump Rope

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

- Start with feet shoulder width apart
- Squat down and send hips back until you are below parallel
- Push through your feet and explode up at the same time rotate 180 degrees so you are facing the other direction and once you land squat down below parallel again 
- That completes one rep
- Repeat for recommended amount of reps

180 Squat Jumps

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

Warm Up (Full Body)

B. 40-30-20-10 reps for time of:
B1. Dumbbell snatches, alternating
B2. Mountain climbers (heel to hand)
B3. Sit-ups
B4. Jump rope (or double unders or jumping jacks)
*Use a moderate dumbbell, 15-35#
**Anchor feet if needed for sit-ups

- Start with a dumbbell directly below you so that you are standing over it evenly. Squat down so that you are in a similar start position to a deadlift, with the chest and head up and shoulders slightly higher than the hips.
-Lift the dumbbell with the legs and back, coming straight up with the dumbbell, making sure not to bend the arm early. The arm should remain straight until the dumbbell gets to about the hip, in which the momentum from the first part of the pull should seamlessly transition into the arm, pulling upward on the dumbbell to continue its ascent. Once you have pulled as high as you can, turn the elbow underneath the dumbbell to end up with the weight overhead.
-Once the dumbbell has traveled overhead, dip while receiving the dumbbell.

Dumbbell alternating snatch

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the foot is approximately next to your hand. 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 next to your other hand. 
- Repeat in an alternating fashion.

Mountain climbers (heel to hand)

- 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

*can do double unders or jumping jacks too*

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

*can do double unders or jumping jacks too*
- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Circuit 1

B. Upper Body Flow x 4 Sets:
B1. Kneeling Prone Twists x 30 sec/side
B2. PVC Pass Throughs x 10 reps (use a stick/broom if no PVC pipe)
B3. Towel Stretch x 30 sec/side
B4. Doorway Stretch x 30 sec/side
B5. Reverse Snow Angel x 10 reps

(30 sec/side - 60 sec total)

- Start on hands and knees and place one arm/shoulder on the ground and face the opposite way
- Bring that opposite arm as high as you can to the ceiling and hold for recommended amount of time
- Repeat on opposite side

Kneeling Prone Twist

- Grabbing a PVC pipe/Broom Stick
- Hold with a wide grip (outside of shoulders)
- Standing tall rotate the PVC pipe over your head and as far back as you can go then bring it back to the front
- Repeat for recommended amount of reps

PVC Pass Throughs

(30 sec/side - 60 sec total)

- Grasp a rolled-up towel firmly with both hands, as shown.
- Gently pull the towel toward the ceiling with your top hand. You'll feel a stretch in the shoulder of your opposite arm as your lower hand is gently pulled farther up your back.
- Hold for about 30 seconds.
- Switch hands and repeat

Towel Stretch

(30 sec/side - 60 sec total)

- Raise arm up to the side at a 90 degree angle with palm facing forward
- Step forward with one foot and feel the stretch in your shoulders/chest 
- Make sure standing tall throughout stretch 
- Repeat on opposite arm

Doorway Stretch

- Lay your front side on the floor and stretch out the arms to the front with the palms pointing towards the floor and legs stretched out with your toes on floor.
- Lift your chest, arms, and legs so they hover over the floor and move the arms in an "snow angel" motion until they reach behind you (as far as comfortable) 
- Slowly return to starting position to complete rep
*Legs, chest, and arms should stay off the ground during the entire rep

DB snatches, mountain climbers, sit-ups & jump rope!

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