Name: Playbook - Sarah Herse - 12/28 - Thursday Arm WOD
Uploaded: 2024-04-23T22:35:49.699Z
Duration: 30 min
Description: 12/28 - Thursday Arm WOD

A. Warm-up x 3 sets
A1. Ground to sky reach x 5 reps
A2. Plank Shoulder Taps + Plank Twist x 3 reps
A3. Push-up negative x 3 reps
A4. Mini band arm external rotation x 10 reps

B. 20 min EMOM (every min on the min, 4 rounds)
Min 1: Dumbbell curl to press x 10 reps
Min 2: Burpee x 8-10 reps
Min 3: Dumbbell clean to push press x 10 reps
Min 4: Lemon squeezers  x 10-15 reps
Min 5: Single arm alternating devil’s press x 8 reps
I would grab two sets of weights for this, a lighter/moderate weight (for curl to press) and a slightly heavier moderate weight (for clean & push press & devil’s press)

C. Optional additional strength x 3 Sets: Bicep burnout
C1. In & out hammer curls x 10 reps of 1+1
C2. Palms up dumbbell external rotation x 20 reps
*Rest 30 seconds between sets

A. Warm-up x 3 sets
A1. Ground to sky reach x 5 reps
A2. Plank Shoulder Taps + Plank Twist x 3 reps
A3. Push-up negative x 3 reps
A4. Mini band arm external rotation x 10 reps

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

- Begin in a push up position
- Tap your shoulder with the opposite hand for 4 reps, alternating 
- Straighten the right arm and press it into the floor. At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.￼

Plank Shoulder Taps + Plank Twist

- Get into a push up position 
- Lower yourself very slowly until chest reaches ground 
- That completes one rep

*Can be done on knees to modify movement*

Push-up negative

- Stand shoulder-width apart
- Take a mini band and place around wrists/hands
- With palms facing each other and elbows tucked by your side
- Rotate each arm out towards your sides (while keeping elbows tucked) until tension is felt in band 
- Return to starting position

Mini band arm external rotation

Arm Warm Up 2

B. 20 min EMOM (every min on the min, 4 rounds)
Min 1: Dumbbell curl to press x 10 reps
Min 2: Burpee x 8-10 reps
Min 3: Dumbbell clean to push press x 10 reps
Min 4: Lemon squeezers  x 10-15 reps
Min 5: Single arm alternating devil’s press x 8 reps
I would grab two sets of weights for this, a lighter/moderate weight (for curl to press) and a slightly heavier moderate weight (for clean & push press & devil’s press)

- Stand with both about hip-width apart and a dumbbell in each hand down by your side. 
- Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side. Palms should be facing you on the curl.
- 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.

Dumbbell curl to press

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

- Place dumbbells on floor. If you can’t pick up the dumbbells without rounding your lower back, start with the dumbbells hanging at your sides.
- Grip the dumbbells with your arms straight. Your head, spine, and pelvis should all be aligned.
- Draw your shoulders back and downward (think “proud chest”),
- Push your feet hard into the floor and squeeze your abs and glutes. Extend your hips and knees to get the dumbbells moving upward.
- As the weights pass knee level, shrug your shoulders hard, squeeze your glutes again.
- Thrust your elbows forward so that they come under the dumbbells and you “catch” the weights at shoulder level, bending your knees to drop into a quarter squat. 
- Brace your core, press the weights straight overhead to lockout while keeping your ribs down. Reverse the motion to bring the weights back to shoulder level, and then bend your hips back to lower them to the floor (or your knees) again.

Dumbbell clean and push press

- Laying on the ground get into a hollow rock position (legs, arms, and head off the ground)
- Your back should still be firmly on the ground
- Start getting into a tuck position by bringing your upper body up off the ground at the same time as you bring your legs into your chest
- Return to starting position to complete the rep
*Feet and legs should not touch the ground throughout the movement*

Lemon squeezer

- Stand tall. Dumbbell hanging by your side.
- Hinge at the hips and place the dumbbell on the floor right outside your shoulder.
- Jump or step the feet back into a plank and lower the chest and thighs to the ground. Chest lands inside of the dumbbell. 
- Perform a Push-Up to get back to the plank position then jump or step the feet forward right under your hips.
- Grab the dumbbell then snatch or swing the it from between the legs and use powerful hip extension to get the dumbbells overhead, to a locked-out position.

Single arm devils press

20 Min EMOM

C. 3 sets – bicep burnout
C1. In & out hammer curls x 10 reps of 1+1
C2. Palms up dumbbell external rotation x 20 reps
*Rest 30 seconds between sets

( 10 reps of 1+1)

- Holding a dumbbell in each hand and feet shoulder width apart
- Keeping your elbows tucked, your upper arms locked in place, and your palms facing inward, curl the dumbbells at a 45 degree angle (right outside your hips) 
- Return them by your sides and then do the same thing but straight up and not at an angle
- That completes one rep.

In and out hammer curls

- Holding a dumbbell in each hand and feet shoulder width apart
- Bring the dumbbells up so your arms are at a 90 degree angle 
- Keeping your elbows tucked, slowly rotate your arms laterally until they are out by your side (go as far as comfortable) and return to starting position to complete the rep.

Palms up dumbbell external roation

Bicep Burnout 2

12/28 - 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 🏋️‍♀️ 😊

12/28 - Thursday Arm WOD

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