Name: Playbook - Sarah Herse - 3/12- Tuesday Upper Body WOD
Uploaded: 2024-04-23T22:35:50.395Z
Duration: 30 min
Description: 3/12- Tuesday Upper Body WOD

Jennifer

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. For Time: Dumbbell Push Press Challenge
B1. 100 Dumbbell Push Presses
*Every time you break, do 30 double unders (or 50 regular jump rope)
**Women use 15-35#, men use 25-50# (pick a challenging weight that you can only do 10-15 reps unbroken)
Time cap: 20 minutes

C. 3 Sets:
C1. Elevated plank row x 10 reps (right)
C2. Elevated plank row static hold x 10 seconds (right)
C3. Elevated plank row x 10 reps (left)
C4. Elevated plank row static hold x 10 seconds (left)
*If you don’t have a place to elevate your plank, you can do regular DB plank rows

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

For Time:
100 Dumbbell Push Presses

*Every time you break, do 30 double unders (or 50 regular jump rope)
**Women use 15-35#, men use 25-50# (pick a challenging weight that you can only do 10-15 reps unbroken)
Time cap: 20 minutes

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

Perform 30 DU's every time you break the dumbbell push press
You can sub with regular jump rope but increase reps to 50.

Double Unders or jump rope

Dumbbell Push Press Challenge

C. 3 Sets:
C1. Elevated plank row x 10 reps (right)
C2. Elevated plank row static hold x 10 seconds (right)
C3. Elevated plank row x 10 reps (left)
C4. Elevated plank row static hold x 10 seconds (left)
*If you don’t have a place to elevate your plank, you can do regular DB plank rows

(right arm) 

- With a single arm hold yourself in an elevated plank on a box or bench (or elevated surface) on your forearm
- With your free hand row a dumbbell to your side bringing your elbow high as your can keeping it close to your side
- Lower in a controlled manner 
- Repeat with other arm

Elevated Plank Row

After last row, hold at the top on the same side (right side)

- With a single arm hold yourself in an elevated plank on a box or bench
- With your free hand row a dumbbell to your side
- Hold it for recommended amount of time
- Repeat with other arm

Elevated Plank Row Static Hold

(left arm)

- With a single arm hold yourself in an elevated plank on a box or bench (or elevated surface) on your forearm
- With your free hand row a dumbbell to your side bringing your elbow high as your can keeping it close to your side
- Lower in a controlled manner 
- Repeat with other arm

(left arm)

- With a single arm hold yourself in an elevated plank on a box or bench
- With your free hand row a dumbbell to your side
- Hold it for recommended amount of time
- Repeat with other arm

Back & core circuit - elevated plank row

3/12- Tuesday Upper 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

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 🏋️‍♀️ 😊

3/12- Tuesday Upper Body WOD

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