Name: Playbook - Sarah Herse - 2/29 - Thursday Arm WOD
Uploaded: 2024-04-23T22:35:48.914Z
Duration: 30 min
Description: 2/29 - Thursday Arm WOD

A. Warm-up x 3 sets
A1. Jumping jacks x 20 reps
A2. Mini band (or light dumbbell) bicep curl x 5/side
A3. Incline scap push-up x 5 reps
A4. Incline push-up x 5 reps

B. 10-9-8-7-6-5-4-3-2-1 reps of:
B1. Dumbbell bicep curls
B2. Diamond push-ups (drop to knees if needed)
B3. Dumbbell overhead tricep extension
B4. Dumbbell skier swings (or KB swings)

C. Optional challenge 5 min EMOM
C1. Chin over bar hold x 10-20 seconds (each minute hold chin above a pull-up bar for 10-20 seconds then rest the remainder of the minute). If you don’t have a pull-up bar, sub with a handstand holds against the wall for 10-30 seconds each minute.

A. Warm-up x 3 sets
A1. Jumping jacks x 20 reps
A2. Mini band (or light dumbbell) bicep curl x 5/side
A3. Incline scap push-up x 5 reps
A4. Incline push-up x 5 reps

- 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

- Hold one side of the mini band down by your thighs
- Hold the other side with the opposite hand and use your biceps to curl the band up until it reaches your shoulder. (while keeping the other side down by your thight)
- Lower it back down and repeat.

Mini Band Single Arm Bicep Curl

- Start in a plank position on elevated surface 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Incline Scap push up

- Start with your hands on a box (or elevated surface)
- Perform a push-up coming down slowly until touches that surface
- Explosively push back up until arms are fully locked out
- Keep your core engaged
- Repeat for recommended amount of reps

Incline push up

Arm Warm Up 3

B. 10-9-8-7-6-5-4-3-2-1 Reps of:
B1. Dumbbell bicep curls
B2. Diamond push-ups (drop to knees if needed)
B3. Dumbbell overhead tricep extension
B4. Dumbbell skier swings (or KB swings)

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell bicep curl

*Drop to knees if needed for these
- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond Pushups

- With a dumbbell held by both hands stand with your feet shoulder width apart.
- Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
- The head of the dumbbell should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.
- Return to the starting position by using the triceps to raise the dumbbell to complete one rep.

Dumbbell overhead tricep extensions

- Hold a pair of dumbbells at arm’s length next to your thighs. Start in a strong athletic base, feet hip-to-shoulder-width apart with a slight bend in your knees
- Swing the dumbbells behind you while pushing your hips and hamstrings back as far as you can. Do this until your trunk is parallel with the floor while keeping your knees soft and a slight natural arch in your back. (You should feel a stretch in the backs of your thighs.) 
- Explosively thrust your hips forward and come to a full stand, squeezing your glutes at the top of the movement. At the same time, swing your arms forward until they’re in front of your chest. 
- That completes one rep

Dumbbell Skier Swings (or KB swings)

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Dumbbell Skier Swings

Circuit 1

C. Optional challenge 5 min EMOM
C1. Chin over bar hold x 10-20 seconds (each minute hold chin above a pull-up bar for 10-20 seconds then rest the remainder of the minute). If you don’t have a pull-up bar, sub with a handstand holds against the wall for 10-30 seconds each minute.

- Overhead grip just outside your shoulders
- Pull or jump yourself up over the pull up bar (chin over bar) and hold for recommended amount of time

Chin over bar hold

2/29 - 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 🏋️‍♀️ 😊

2/29 - Thursday Arm WOD

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