Name: Playbook - Sarah Herse - Use for Body WOD
Uploaded: 2023-01-30T20:37:22.351Z
Duration: 35 min
Description: Use for Body WOD

Happy new year! Wishing you your best health & happiness in 2023!

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. 10 min. AMRAP
B1. 15 Dumbbell Clean and push press
B2. 15 Dumbbell Floor press
B3. 15 V-ups (modify by bending legs if needed)

Rest 4 minutes

C. 10 min. AMRAP
C1. 16 Dumbbell forward lunges, alt (8/side)
C2. 20 Dumbbell Alternating Gorilla Rows (10/arm)
C3. 40 Jumping Jacks
**Use moderate weight, 15-35# DB’s

D. Lower Body Routine x 2 Sets:
D1. Couch Stretch x 90 sec/side
D2. Brettzel Stretch x 60 sec/side
D3. Seated Hamstring stretch x 60 sec
D4. Frog Stretch x 60 sec

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. 10 min. AMRAP
B1. 15 Dumbbell Clean and push press
B2. 15 Dumbbell Floor press
B3. 15 V-ups (modify by bending legs if needed)
**Use moderate weight, 15-35# DB’s
*Rest 4 minutes after you complete a total of 10 minutes before starting the next segment*

AMRAP is an acronym for the phrase “as many rounds as possible.” AMRAP workouts involve doing as many repetitions of an exercise as possible during a set amount of time, without resting (or with very limited resting).

- 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

- Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
- Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Dumbbell floor press

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

10 MIN AMRAP

C. 10 min. AMRAP
C1. 16 Dumbbell forward lunges, alt (8/side)
C2. 20 Dumbbell Alternating Gorilla Rows (10/arm)
C3. 40 Jumping Jacks
**Use moderate weight, 15-35# DB’s

(8/side - 16 total, alternating)

- Stand upright with your feet shoulder-width apart, holding a pair of dumbbells by your sides. Pack your shoulders down and engage your core.
- Step your left leg forward, and then bend both knees to lunge down. Your back knee should hover just above the ground, with your front leg bent to a 90° angle. Make sure your torso/chest stay upright and tall.
- Once in the down lunge position, powerfully drive off your right foot to push your body back up to standing position.
- Repeat on the left leg.

Dumbbell forward lunge

-Stand with feet shoulder width apart or slightly wider, with two dumbbells between your feet.
- Hinge your hips back and bend your knees until you can reach the dumbbells with both hands
- Grasp the dumbbells, then row them one at a time by pulling your elbow up towards the ceiling, alternating sides. As you row up with one side, push down into the opposite dumbbell on the floor. Don’t allow your hips or upper body to rise up.
- Make sure these are controlled movements throughout

Dumbbell Alternating Gorilla Rows

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

B. Lower Body Routine x 2 Sets:
B1. Couch Stretch x 90 sec/side
B2. Brettzel Stretch x 60 sec/side
B3. Seated Hamstring stretch x 60 sec
B4. Frog Stretch x 60 sec

90 sec/side

- Start by getting into a lunge stance and placing a back foot on the couch (or elevated surface) top of foot should be on surface
- Then lunge forward with the other leg until you feel a good stretch (you can use a coffee table or object to help stabilize you)
- Hold position for recommended amount of time and then repeat on opposite leg

Couch Stretch

60/side

- Lie on either side with one knee up 
- Take the hand of the arm that is in contact with the ground and grab the knee that is flexed up at belly button height. 
- Take the other hand and grab the ankle of the leg that is behind the back, while keeping the hip in extension. If it is too difficult to grab the ankle then use a towel or strap.
- Hold for recommended amount of time and repeat on opposite side

Brettzel Stretch

- Sitting on the floor plan your feet straight out in front of you with feet flexed (toes facing up)
- With a tall spine lean forward and reach as far as comfortable and hold for recommended amount of time.

Seated hamstring stretch

Begin in a tabletop position on your hands and knees. Make sure your hands are underneath your shoulders and knees are below the hips.
Inhale and slowly move your right and left knee out towards the side as you exhale
- Depending on your flexibility, only go as far as comfortable. Should feel a stretch in groin area and should not be painful. . 
- Continue opening your hips as you turn your feet out towards the side and flex your ankles so that your inner feet, inner ankles, and inner knees are touching the floor.
- Slowly lower down to your forearms with the palms either flat on the floor or pressed together. 
- Hold for recommended amount of time then slowly come out of position.

Use for Body WOD

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