Name: Playbook - Sarah Herse - 11/8 - Arms & Back
Uploaded: 2023-01-30T20:18:43.339Z
Duration: 30 min
Description: 11/8 - Arms & Back

A. Warmup x 3 sets
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. Band pull apart x 20 reps

B. 3 Sets:
B1. Seesaw row x 20 reps (10/arm)
B2. Rear Delt Rotation x 10
B3. Single dumbbell bent over row (with 2 hands) x 10
B4. Single dumbbell bent over row iso hold x 10 seconds
*Rest 45 seconds between sets
*Use heavy dumbbells, 20-40# each

C. 3 Sets:
C1. Concentration curl x 12/arm
C2. Bird dog kickbacks x 15/arm
*Rest 20 seconds between sets
*Try for light/ moderate dumbbell, ~5-15#

D. For time
12-9-6 reps of
Dumbbell burpee deadlift+bent over row
Push-ups
Superman lifts
*use moderate dumbbells, 15-35#

A. Warmup x3 sets
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. Band pull apart x 20 reps

- 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

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.

Superman lifts

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- 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

Warmup (upper body 1)

B. 3 Sets:
B1. Seesaw row x 20 reps (10/arm)
B2. Rear Delt Rotation x 10
B3. Single dumbbell bent over row (with 2 hands) x 10
B4. Single dumbbell bent over row iso hold x 10 seconds
*Rest 45 seconds between sets
*Use heavy dumbbells, 20-40# each

(10 reps/arm)

-  Stand holding a pair of dumbbells at arm’s length next to your sides. 
- Shoulder width stance, bend your knees, and hinge forward slightly. 
- Row the dumbbell in your right hand to your right side, and then lower it as you row the weight in your left hand to your left side.
- Maintain control on the way down
- One rep on each side completes one total rep

Dumbbell seesaw rows

- Start with a dumbbell in each hand in front of you with arms fully extended
- Standing hip-width apart and with a tall chest and back engaged
- Rotate the dumbbells externally until they're more behind your body
- Bring back to starting position to complete rep
- Repeat for recommended amount of reps

Dumbbell Rear Delt Rotations

- Start by grabbing one dumbbell with both hands
- Bend over so your chest is parallel with the ground and arms are down in front of you 
- Pull the dumbbell towards your chest and then slowly lower it back down
- Repeat for recommended amount of reps

Single Dumbbell Bent Over Row (Using both hands)

- Start with dumbbell by your feet and bending over so your chest is parallel with the ground
- Grab the dumbbell with both hands and pull to your chest
- Hold the dumbbell there for the recommended amount of time

Single Dumbbell Bent Over Row Iso Hold

Circuit 1

C. 3 Sets:
C1. Concentration curl x 12/arm
C2. Bird dog kickbacks x 15/arm
*Rest 20 seconds between sets
*Try for light/ moderate dumbbell, ~5-15#

- Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.
- Use either arm to pick the dumbbell up and hold it with an underhand grip.
- Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.
- Keep your arm fully extended downwards without letting the dumbbell rest on the floor.
- Curl the dumbbell forward and up in a smooth arc, contracting your biceps and upward until your biceps are fully contracted and the dumbbell is at shoulder level.  
- Return to the start position in a controlled manner and repeat on other side.

Seated concentration curls

- Start on hands and knees with one dumbbell 
- Hold dumbbell in left hand 
- Raise your left arm and right leg, keeping your shoulders and hips parallel to the floor and stabilizing on your other hand/leg
- Keeping your leg raised, extend your arm back until fully extended behind you and then bring dumbbell back to your shoulder
- Repeat for recommended amount of reps and complete it on the other arm/leg

Bird dog + tricep kickback

Circuit 2

D. For time
12-9-6 reps of
Dumbbell burpee deadlift+bent over row
Push-ups
Superman lifts
*use moderate dumbbells, 15-35#

- Keeping your back flat, bend forward and squat down, grasping the dumbbells.
- Initiate the movement by kicking legs back, so that you’re in the push-up position, holding onto the dumbbells.
- Make a push-up, hop your feet forward and rise until your torso is parallel with the ground and knees slightly bent and hinged at the hips
- Bring both elbows up towards the ceiling to perform the "row" portion and bring them back down until your arms are extended
- Repeat sequence for recommended amount of reps

Dumbbell Burpee + Bent Over Row

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

11/8 - Arms & Back

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