Name: Playbook - Sarah Herse - 24 min dumbbell EMOM (Int/adv.)
Uploaded: 2024-03-20T21:08:54.806Z
Duration: 30 min
Description: 24 min dumbbell EMOM (Int/adv.)

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. 24 min EMOM (4 rounds)
*each movement is 45 seconds of work / 15 seconds of rest
B1. DB thrusters
B2. Running man crunches
B3. Single arm alternating devil’s press
B4. Goblet reverse lunges
B5. Dumbbell hang power cleans
B6. Plank hold
(try for light/moderate weight, 10-25# DBs)

C. Cooldown Deep Stretch - Lower Body Routine x 2 Sets:
C1. Couch Stretch x 90 sec/side
C2. Brettzel Stretch x 60 sec/side
C3. Seated Hamstring stretch x 60 sec
C4. 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. 24 min EMOM (4 rounds)
*each movement is 45 seconds of work / 15 seconds of rest
B1. DB thrusters
B2. Running man crunches
B3. Single arm alternating devil’s press
B4. Goblet reverse lunges
B5. Dumbbell hang power cleans
B6. Plank hold
(try for light/moderate weight, 10-25# DBs)

- Shoulder-width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, then press 
- Heels down until hips and legs extend 
- Complete at arm extension

Dumbbell thruster

Rest

- Start by lying on your back, knees bent and feet planted on floor
- Come to a sit-up position taking your left arm towards your right leg (keep left leg on floor) 
- Return to starting position and repeat with right arm and left leg 
- Should mimic a running man style 
- That completes one rep

Running man crunches

- Stand tall. Dumbbell hanging by your side.
- Hinge at the hips and place the dumbbell on the floor right outside your shoulder.
- Jump or step the feet back into a plank and lower the chest and thighs to the ground. Chest lands inside of the dumbbell. 
- Perform a Push-Up to get back to the plank position then jump or step the feet forward right under your hips.
- Grab the dumbbell then snatch or swing the it from between the legs and use powerful hip extension to get the dumbbells overhead, to a locked-out position.

Single arm devils press

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- Hold a dumbbell at chest height 1-2" away from your body.
- To return to the standing position, press off of the front foot.

Goblet reverse lunges

- Start holding two dumbbells
- Clean the dumbbells up to your shoulders
- Swing down to your sides and back up to your shoulders by being explosive with your hips
- Complete for recommended amount of reps

Dumbbell hang power cleans

24 Min EMOM

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.

24 min dumbbell EMOM (Int/adv.)

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