Name: Playbook - Sarah Herse - 11/9 - Thursday Arm WOD
Uploaded: 2024-04-23T22:35:49.905Z
Duration: 30 min
Description: 11/9 - Thursday Arm WOD

Cori

Jessi Mollak

A. Warm-up x 3 Sets
A1. No push-up burpee x 5 reps
A2. Down dog to up dog x 5 reps
A3. Push-up x 5 reps
A4. Banded (or light dumbbell) curl to press x 10 reps

B. 4 Rounds (perform each movement for :45 on/ :15 off)
B1. Dumbbell manmakers
B2. Alternating single arm bicep curl
B3. Alternating single arm overhead press
B4. alternating single arm upright row
B5. Dumbbell overhead tricep extension
*Optional 200m run after each round
**Use a light/moderate dumbbells for this. You will probably want to go a little lighter on the bicep curl and upright row, and a little heavier on the remaining movements. Pick a weight you can keep moving for the 45 seconds, but it still feels challenging. 

C. Optional bicep finisher x 3 sets
C1. Bicep curl 21’s

A. Warm-up x 3 Sets:
A1. No push-up burpee x 5 reps
A2. Down dog to up dog x 5 reps
A3. Push-up x 5 reps
A4. Banded (or light dumbbell) curl to press x 10 reps

- Place your hands on the floor on front of you
- Hop back with feet behind you (plank position)
- Hop forward and stand up and jump to complete movement

No Push Up Burpee

- 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

- Lie on the floor face down and place your hands about shoulder width apart
- Lower yourself downward until your chest almost touches the floor
- Push through your hands and press your upper body back up to the starting position when arms are fully locked out 
- Repeat for recommended amount of reps
*Can do on your knees if need to modify

Push-ups

*Can sub with light dumbbell*

- Stand with both feet on top of the band, about hip-width apart. (You can control how easy or hard the exercise is by where you stand on the band to create more or less tension.) 
- Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side. 
- 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.

Banded curl to press

Arm Warm Up 1

B. 4 Rounds (perform each movement for :45 on/ :15 off)
B1. Dumbbell manmakers
B2. Alternating single arm bicep curl
B3. Alternating single arm overhead press
B4. alternating single arm upright row
B5. Dumbbell overhead tricep extension
*Optional 200m run after each round
**Use a light/moderate dumbbells for this. You will probably want to go a little lighter on the bicep curl and upright row, and a little heavier on the remaining movements. Pick a weight you can keep moving for the 45 seconds, but it still feels challenging.

Position a pair of light-weight dumbbells in front of you, parallel to each other. Keeping your back flat, bend forward and squat down, grasping the dumbbells.

Initiate the movement by kicking one leg back, then the other so that you’re in the push-up position, holding onto the dumbbells. Your weight should be on your toes and hands. Do a one-arm row for each side, bringing your elbow up as high as you can.

Hop your feet forward and rise up by cleaning the weights, bringing them up to shoulder level, palms facing forward as you hop a second time. Descend into a squat and explosively rise up, then press the weights overhead to full arm extension.

Lower the dumbbells back to your shoulders, then bend over as you squat down to return the weights back to the floor in front of you. Repeat for reps.

Dumbbell manmaker

Rest

- 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 one dumbbell contracting your bicep and the other still by your side. Continue to raise the weights until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbell back to the starting position. Then repeat on the other arm.
- Repeat for the recommended amount of repetitions.

Single arm alternating dumbbell bicep curls

- Start with feet hip-width apart and dumbbells in the front rack position (elbows out in front)
- Start by pressing with one arm straight overhead until it is fully extended overhead while the other stays at your shoulder 
- When bringing that dumbbell back down to your shoulder start pressing the other arm up overhead until fully extended
- Keep alternating the presses until all reps completed

Dumbbell Alternating Overhead Press

- With a dumbbell in each hand and feet hip width apart 
- Hold dumbbell in front of your thigh with arms fully extended
- While one arm stays straight, pull the other arm up with your elbow pointing toward the ceiling until dumbbell reaches chest height
- Lower back down in controlled manner and repeat on opposite side until recommended amount of reps are completed

Single Arm Alternating Upright Row

- 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

Optional Run

Circuit 1

C. Optional bicep finisher x 3 sets
C1. Bicep curl 21’s

1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).

2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).

3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.

Bicep Curl 21's

11/9 - Thursday Arm WOD

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

Misty Kale

4/25 - Thursday Arm WOD

Just what I needed to get back into a routine after healing from a broken pinky ❤️‍🩹

Danielle

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 🏋️‍♀️ 😊

11/9 - Thursday Arm WOD

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