Name: Playbook - Sarah Herse - 3/21 - Thursday Arm WOD
Uploaded: 2024-04-23T22:35:50.420Z
Duration: 30 min
Description: 3/21 - 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. 18-15-12-9-6-3
B1. Single arm push press (right)
B2. Single arm push press (left)
B3. Dumbbell single arm alternating bicep curls (split reps between arms)
B4. Dips (any variation or sub with push-ups)
B5. Lateral jumps over dumbbell (or just jump over a line on the ground)
*Try for light-moderate weights to start. (~10-25# for women) but you can increase weight as the reps get lower

C. Optional triceps burner x 4 sets
C1. Dumbbell skull crushers x 10 reps
C2. Incline push-ups x max reps
*Rest 1 min between sets

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. 18-15-12-9-6-3
B1. Single arm push press (right)
B2. Single arm push press (left)
B3. Dumbbell single arm alternating bicep curls (split reps between arms)
B4. Dips (any variation or sub with push-ups)
B5. Lateral jumps over dumbbell (or just jump over a line on the ground)
*Try for light-moderate weights to start. (~10-25# for women) but you can increase weight as the reps get lower

(right side) 

- Standing tall, feet hip width apart and abs engaged, hold a dumbbell at your shoulder shoulder.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the dumbbell toward the ceiling Lower with control and pause at the shoulders before starting again.

Single arm dumbbell push press

(left side)

- Standing tall, feet hip width apart and abs engaged, hold a dumbbell at your shoulder shoulder.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the dumbbell toward the ceiling Lower with control and pause at the shoulders before starting again.

9/arm
- 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 one dumbbell contracting your bicep and the other still by your side. Continue to raise the weights until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbell back to the starting position. Then repeat on the other arm.
- Repeat for the recommended amount of repetitions.

Single arm alternating dumbbell bicep curls

- Place your hands on a bench or box behind you with your feet together, legs straight and heels on the floor. 
- Slowly lower yourself down as far as you can, then press back up powerfully.

*Can bend at the knees with feet flat on floor if straight leg is too difficult*

Dips on bench

*can sub with line jumps (jumping over a line on mat/ground) if needed!

- Place one dumbbell on the ground 
- With two feet jump laterally over it 
- Be sure to land with soft knees and not stomp on the ground

Lateral jumps over dumbbell

(right side)

- Standing tall, feet hip width apart and abs engaged, hold a dumbbell at your shoulder shoulder.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the dumbbell toward the ceiling Lower with control and pause at the shoulders before starting again.

- 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 one dumbbell contracting your bicep and the other still by your side. Continue to raise the weights until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbell back to the starting position. Then repeat on the other arm.
- Repeat for the recommended amount of repetitions.

- Place one dumbbell on the ground 
- With two feet jump laterally over it 
- Be sure to land with soft knees and not stomp on the ground

Circuit 1

C. Optional triceps burner x 4 sets
C1. Dumbbell skull crushers x 10 reps
C2. Incline push-ups x max reps
*Rest 1 min between sets

- Lay flat on a bench, with a dumbbell in each hand.
- Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears

Dumbbell skull crushers

*Max reps*

- 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

Circuit 2 - Optional

3/21 - 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

3/22 - 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 🏋️‍♀️ 😊

3/21 - Thursday Arm WOD

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