Name: Playbook - Sarah Herse - 2/9 - Friday Full Body WOD
Uploaded: 2024-04-23T22:35:49.042Z
Duration: 30 min
Description: 2/9 - Friday Full Body WOD

Sarah

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. 6 min EMOM
B1. Dumbbell manmaker x 3 reps
*Each minute you will complete 3 sets of the manmaker complex.  (~10-30# db;s for women, 20-40# db’s for men)

*Rest 2 minutes then:

C. 6 min EMOM
C1. Single arm db or kb swing x 4 reps
C2. Single arm db or kb hang clean & jerk x 6 reps
C3. Offset db or kb squat x 8 reps
*Perform all moves with the same side during the minute then switch to the other side the next minute. 3 rounds per side

*Rest 2 minutes then

D. 6 min EMOM
D1. 3 wall walks or 4-5 inchworm push-ups

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. 6 min EMOM
B1. Dumbbell manmaker x 3 reps
*Each minute you will complete 3 sets of the manmaker complex.  (~10-30# db;s for women, 20-40# db’s for men)
Position a pair of light-weight dumbbells in front of you, parallel to each other. Keeping your back flat, bend forward and squat down, grasping the dumbbells.

Initiate the movement by kicking one leg back, then the other so that you’re in the push-up position, holding onto the dumbbells. Your weight should be on your toes and hands. Do a one-arm row for each side, bringing your elbow up as high as you can.

Hop your feet forward and 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 dumbbells back to your shoulders, then bend over as you squat down to return the weights back to the floor in front of you. Repeat for reps.

Dumbbell manmaker EMOM

Rest

C. 6 min EMOM
C1. Single arm db or kb swing x 4 reps
C2. Single arm db or kb hang clean & jerk x 6 reps
C3. Offset db or kb squat x 8 reps
*Perform all moves with the same side during the minute then switch to the other side the next minute. 3 rounds per side

*note: video shows alternating but stay on the same side for this workout
- 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 dumbbell or kb swings

- Stand shoulder width apart with dumbbell in one hand in the center of your body (between legs)
- Hinging at the hips and slight bend in knees jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to front, keeping dumbbell close to body.
- Receive with dumbbell resting on shoulder in front rack position
- Keeping feet planted, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving dumbbells up off shoulders until you reach a locked out position 
- Catch in a dip position and complete the rep by fully extending your legs
- This completes one rep, repeat on opposite arm

Single Arm Dumbbell Hang Clean & Jerk

- With one dumbbell in the rack position, lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

Single arm Dumbbell Front Rack Squat

Circuit 1

D. 6 min EMOM
D1. 3 wall walks or 4-5 inchworm push-ups

- Begin in a push up position with feet up on the wall
- Walk your hands towards the wall while walking your feet up the wall

Wall Walk or inchworm push-ups

2/9 - 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 🏋️‍♀️ 😊

2/9 - Friday Full Body WOD

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