Name: Playbook - Sarah Herse - 25 min EMOM (single dumbbell, all levels)
Uploaded: 2024-03-20T21:08:54.692Z
Duration: 35 min
Description: 25 min EMOM (single dumbbell, all levels)

Brandy

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. 25 min EMOM (5 rounds): 40 seconds on / 20 seconds off for each movement
B1. Dumbbell hang snatch (alternate hands on each rep)
B2. Mountain Climbers (heel to hand)
B3. Dumbbell Goblet Reverse Lunges
B4. Russian Twists (dumbbell optional)
B5. Burpees
**Use moderate dumbbell, 15-35#, you can go lighter on russian twist

C. Upper Body 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. 25 min EMOM (5 rounds): 40 seconds on / 20 seconds off for each movement
B1. Dumbbell hang snatch (alternate hands on each rep)
B2. Mountain Climbers (heel to hand)
B3. Dumbbell Goblet Reverse Lunges
B4. Russian Twists (dumbbell optional)
B5. Burpees
**Use moderate dumbbell, 15-35#, you can go lighter on russian twis

*alternate hands on each rep
- Stand on feet with hip-width apart
- Grip the center of the dumbbell, lumbar curve maintained
- Deadlift the dumbbell to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulder shrugs, followed by a pull under with the arms
- Dumbbell is received in a partial overhead squat
- Complete at full hip, knee and arm extension with the dumbbell over the middle of both feet

Dumbbell hang snatch

Rest

- 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)

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- Hold a dumbbell at chest height 1-2" away from your body.
- To return to the standing position, press off of the front foot.

Goblet reverse lunges

*Dumbbell is optional*

- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold a dumbbell in your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.
- Repeat for recommended amount of reps in a back and forth motion

Dumbbell Russian twist

- 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

25 MIN EMOM

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

25 min EMOM (single dumbbell, all levels)

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