Name: Playbook - Sarah Herse - 2/3 - Friday Full Body WOD
Uploaded: 2023-07-16T22:11:55.463Z
Duration: 30 min
Description: 2/3 - Friday Full Body WOD

A. Warm-up x 2 sets 
A1. High knees x 30 reps
A2. Butt kickers x 30 reps
A3. Jumping jacks x 30 reps
A4. Plank shoulder taps x 10 reps
A4. Lunge & reach x 5/side
A5. Lying thoracic twists x 10 seconds/side

B. 10 min EMOM
B1. Dumbbell manmaker x 3 reps
*Each minute you will complete 3 sets of the manmaker complex. Start with a light set of dumbbells (5-20# each) and increase for the first few rounds until you get to a moderately challenging weight that you can hold for the remaining sets (~10-30# db;s for women, 20-40# db’s for men)

C. Optional: Plate shoulder & triceps circuit x 3 Sets:
C1. Plate ground to overhead x 10 reps
C2. Plate overhead press x 10 reps
C3. Plate overhead tricep extension x 10 reps
C4. Plate halo x 10 reps each side
*Sub with dumbbell if needed
**Rest 1 minute between sets
Women try for 15-25# plate or dumbbell. Men try for 25-45# plate or dumbbell

A. Warm-up x 2 Sets
A1. High knees x 30 reps
A2. Butt kickers x 30 reps
A3. Jumping jacks x 30 reps
A4. Plank shoulder taps x 10 reps
A4. Lunge & reach x 5/side
A5. Lying thoracic twists x 10 seconds/side

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

- 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

- 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

(5/side - 10 reps total)
- Begin in a runner's lunge, and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for a few seconds
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold for a few seconds
- Repeat this sequence on the other leg.

Lunge with reach (twisting)

(10 sec/side - 20 sec total)

- Lay on the ground with the right side of your body on the floor and your knees and hips bent at about 90 degrees, bring your palms together and extend your arms in front of your chest.
- Exhale as you rotate your torso to your left, lifting your left hand over your body and bringing your left shoulder and arm to the floor. Squeeze your inner thighs together to stabilize your lower body.
- Your upper body should resemble the letter T. Hold the stretch for recommended amount of time then return to starting position
- Repeat on opposite side

Lying Thoracic Twists

Warm Up (Full Body 2)

B. 10 min EMOM
B1. DB manmaker x 3 reps
*Each min complete 3 sets of the manmaker complex. Start with a light set of dumbbells (5-20# each) & increase for the first few rounds until you get to a challenging weight that you can hold for the remaining sets (~10-30# db;s for women, 20-40# db’s for men)

- Position a pair of DBs in front of you, parallel to each other. Keeping your back flat, bend forward & squat down, grasping the DBs.
- Begin by kicking one leg back, then the other so that you’re in the push-up position, holding onto the DBs. 
- Do a one-arm row for each side, bringing your elbow up as high as you can.
- Hop your feet forward & rise up by cleaning the weights, bringing them up to shoulder level, palms facing forward as you hop a second time. Descend into a squat and explosively rise up, then press the weights overhead to full arm extension.
- Lower the DBs back to your shoulders, then bend over as you squat down to return the weights back to the floor in front of you.

Dumbbell manmaker

C. 3 sets
C1. Plate ground to overhead x 10 reps
C2. Plate overhead press x 10 reps
C3. Plate overhead tricep extension x 10 reps
C4. Plate halo x 10 reps each side
*Sub with dumbbell if needed
*Rest 1 minute between sets
*Women try for 15-25# plate or dumbbell. Men try for 25-45# plate or dumbbell

- Holding the plate with two hands 
- Stand with feet shoulder-width apart
- Hinge at the hips and touch the ground with one side of the plate 
- Then bring it up overhead and reach your arms to full extension and hips should be fully extended.
- That completes one rep

Plate ground to overhead

- Holding one bumper plate on the sides with both hands
- Feet shoulder width apart 
- Bring the plate so its chest height (starting position)
- Without the use of your legs, press straight up until arms are fully extended at the top
- Lower weight back down to chest height to complete rep

Plate overhead press

- Begin standing with your feet shoulder width apart for your starting position.  Grab a rubberized plate if you have one available.
- Contract your abs and slightly roll under your hips.
- With your palms facing toward each other and gripping the plate, extend your arms upward and over head.  You want to be sure that you bend your elbows at approximately a 90 degree angle.
- Keep your elbows pressing close to your head and your biceps near your ears throughout the exercise.  Be sure to squeeze your triceps until your arm is fully extended overhead.
- With control, allow the plate to come down behind you until your elbows are at a 90 degree angle to complete rep.

Plate overhead tricep extensions

Moving both arms, bring the weight plate down past your right shoulder, down just past your hips and then back up over your left shoulder. In this way, the weight plate should complete a circular movement and pass around your head like a halo

Plate halo

Plate shoulder & triceps circuit

2/3 - Friday Full Body 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 🏋️‍♀️ 😊

2/3 - Friday Full Body WOD

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