Name: Playbook - Sarah Herse - 12/8 - Chest, Shoulders, & Core
Uploaded: 2023-01-30T20:21:03.829Z
Duration: 35 min
Description: 12/8 - Chest, Shoulders, & Core

A. Warm-up x 3 Sets:
A1. Dumbbell foot taps x 30 reps
A2. Twisting mountain climbers x 20 reps
A3. Plank shoulder taps x 10 reps
A4. Cat/cows x 5 reps

B. 4 Sets:
B1. Dumbbell floor press (or bench press if you have a bench) x 15 reps
B2. Banded overhead tricep extension x 10 reps (sub with DB if you don’t have a band)
*Go as heavy as you can on the floor press, try for 15-40# DB’s
*Rest 30 seconds between sets

C. 3 Sets:
C1. Alternating overhead press with iso hold x 10 reps
C2. Arnold press x 10 reps
C3. Lying leg raises x 10-15 reps
*Rest 10 seconds between sets
*Use the same set of dumbbells for both pressing movements and perform both back to back without rest - you will need to go a little lighter, ~10-20# DB’s

D. 5 Rounds:
D1. Skier Swings x 20 reps
D2. DB Jumping Jacks x 20 reps
D3. Alternating Dumbbell Swings x 20 reps
D4. Bus Drivers x 20 reps
*Rest 1 min between rounds.

E. 3 Sets:
E1. Dumbbell overhead sit-up x 15 reps
E2. Dumbbell russian twist x 20 reps
*Rest 30 seconds

A. Warm-up x 3 Sets:
A1. Dumbbell foot taps x 30 reps
A2. Twisting mountain climbers x 20 reps
A3. Plank shoulder taps x 10 reps
A4. Cat/cows x 5 reps

- Start in a standing position and place one dumbbell out in front of you on the ground
- Start by tapping one foot on the dumbbell and then quickly hopping to the other foot "In a running in place motion"
- Alternating taps on dumbbell with feet for desired amount of reps

Dumbbell foot taps

- Start with your body in plank position and your hands slightly wider than shoulder-width apart.
- Bring your left knee up toward the right elbow and then quickly alternate legs.
- Continue alternating legs until the set is complete.

Twisting mountain climbers

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

- 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

Warm Up - Upper Body 5

B. 4 Sets:
B1. Dumbbell floor press (or bench press if you have a bench) x 15 reps
B2. Banded overhead tricep extension x 10 reps (sub with DB if you don’t have a band)
*Go as heavy as you can on the floor press, try for 15-40# DB’s
*Rest 30 seconds between sets

*Can perform bench press if you have a bench*

- 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

*Sub with dumbbell if no bands*

- Start by stepping on a band with feet shoulder width apart
- Grab the other end of the band with both hands and bring them up behind your head
- Start with arms bend behind your head and elbows point up towards the sky
- Extend your arms until they are fully locked above your head, you should feel resistance in the band
- Lower back down to starting position and repeat for recommended amount of reps

Banded overhead tricep extension

Circuit 1

C. 3 Sets:
C1. Alternating overhead press with iso hold x 10 reps
C2. Arnold press x 10 reps
C3. Lying leg raises x 10-15 reps
*Rest 10 seconds between sets
*Use the same set of dumbbells for both pressing movements and perform both back to back without rest - you will need to go a little lighter, ~10-20# DB’s

- Start standing with a dumbbell in each hand
- Bring dumbbells to your shoulders with your elbows pointed out in front of you (front rack position)
- Start with both arms locked out over head 
- While driving feet into floor and no hip/leg movement bring one of the dumbbells down to your shoulder and then press back up with the same arm.
- Repeat the same motion on the other arm to complete one rep.

Dumbbell alternating overhead press with iso hold

- Start with your palms facing you and dumbbell in each hand, hip-width stance
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down and bring dumbbell ends together in front of your face with palms facing you.
- That completes one rep

Dumbbell Arnold Press

*10-15 reps*

- Lay with your legs straight up, and glue your lower back to the floor.
- Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch, then return to the starting position.

Lying leg raises

Circuit 2

D. 5 rounds
D1. Skier Swings x 20 reps
D2. DB Jumping Jacks x 20 reps
D3. Alternating Dumbbell Swings x 20 reps
D4. Bus Drivers x 20 reps
*Rest 1 min between rounds.

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze glutes as you come to full stand

Dumbbell Skier Swings

- Hold one dumbbell overhead. 
- Stand straight with your feet hip-width apart. 
- Slightly bend your knees and jump in the air. 
- As you jump, spread your feet about slightly wider than shoulder-width apart .

Dumbbell Jumping Jacks

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Single arm alternating dumbbell swings

- Stand with feet hip-width apart and hold one dumbbell straight out in front of your body.
- While maintaining an engaged core twist the dumbbell so it goes from horizonal position to vertical in an alternating motion.
- Be sure to not twist your hips as you move the dumbbell.

Dumbbell bus drivers

Light Dumbbell Shoulder and Cardio circuit

E. 3 Sets:
E1. Dumbbell overhead sit-up x 15 reps
E2. Dumbbell russian twist x 20 reps
*Rest 30 seconds

- Lay on back knees bent feet planted with dumbbell overhead. 
- Raise to sit up while holding dumbbell overhead
- Slowly return to laying position while keeping dumbbell overhead (in front of face) in locked out position.
To modify, you can anchor your feet under weight or perform without a dumbbell.

Dumbbell overhead sit-up

- 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

12/8 - Chest, Shoulders, & Core

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