Name: Playbook - Sarah Herse - 12/20 - Arms & Back
Uploaded: 2023-01-30T20:21:52.392Z
Duration: 35 min
Description: 12/20 - Arms & Back

Kelly

Brandy

A. Warm-up x 3 sets
A1. Down dog to up dog x 5 reps
A2. Plank jacks x 10 reps
A3. Cat/cow x 5 reps
A4. Weighted YTLs x 5 reps
*Rest 30 seconds between sets

B. 20-18-16-14-12-10 Reps Of:
B1. Crossbody curls (alternating & splitting reps between arms)
B2. Dumbbell overhead triceps extension
B3. Single dumbbell front raise
B4. Superman lifts
*Start with light/moderate weights (10-20 DB’s) & then option to increase weight as reps decrease

C. Optional Tricep torcher x 3 Sets
C1. Dumbbell overhead press to tricep extension x 10 reps
C2. Overhead tricep pulses x 10 reps
C3. Bent over tricep raises x 10 reps
C4. Overhead static hold x 10 seconds
*Rest 1 minute between sets

A. Warm-up x 3 sets
A1. Down dog to up dog x 5 reps
A2. Plank jacks x 10 reps
A3. Cat/cow x 5 reps
A4. Weighted YTLs x 5 reps
*Rest 30 seconds between sets

- 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

- 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

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

- Standing straight with feet under hips, and arms down by side with palms facing towards you and weight in each hand.
- Engaging your core raise your arms over your head toward the ceiling to form the letter "I" and hold for a few seconds.
- Spread arms over your head to form letter "Y" (Squeeze shoulder blades together)
- Then, form the letter "T" by extending your arms fully out to the side so they form a 90 degree angle and your palms face the ground.
- Return to starting position to complete the movement.

Weighted YTLs

Warm Up (Upper body)

B. 20-18-16-14-12-10 Reps Of:
B1. Crossbody curls (alternating & splitting reps between arms)
B2. Dumbbell overhead triceps extension
B3. Single dumbbell front raise
B4. Superman lifts
*Start with light/moderate weights (10-20 DB’s) & then option to increase weight as reps decrease

*Alternating & splitting reps b/w arms*

- Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Cross body hammer curl

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head to where it touches your back 
- Extend your arms engaging your triceps to bring the dumbbell back up to completely over head
- Return to starting position to complete the rep.

Dumbbell overhead tricep extension (back to overhead)

- Stand tall, abs engaged, with both hands holding one dumbbell (the ends of the DB)
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbell down to your hips.

Single dumbbell front raise

- 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

Circuit 1

C. 3 Sets
C1. Dumbbell overhead press to tricep extension x 10 reps
C2. Overhead tricep pulses x 10 reps
C3. Bent over tricep raises x 10 reps
C4. Overhead static hold x 10 seconds
*Rest 1 minute between sets
Use light dumbbells and go unbroken on all movements!

- Feet hip width apart, and a dumbbell in each hand  bring them to your shoulders. This is your starting position 
- With very little or no movement from the lower body, press up until your arms are fully locked out over head (keep them close by your ears)
- Then bend at the elbow and lower the dumbbells behind your head until your arms are more than 90 degree bend (should feel it in your triceps)
- Raise them back up to full extension overhead and then lower back down to shoulders to complete the rep.

Dumbbell overhead press to tricep extensions

- 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.

Dumbbell overhead tricep pulses

- Start by holding a dumbbell in each hand with arms by your side
- Bend over until your body is almost in a 90 degree angle. Knees should be slightly bent and about hip-width apart
- Twist the dumbbells so your palms are facing your body and then push your arms back and up by your hips until you feel your triceps tighten 
- Keeping that pressure on your triceps, execute a pulsating movement for recommended amount of reps.

Dumbbell behind the back tricep pulses

- With a dumbbell in each hand
- Feet hip width apart
- Bring dumbbells to shoulders then press overhead 
- Keep your arms as close to your ears as possible and engage your core
- Hold in this position for recommended amount of time.

12/20 - Arms & Back

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