Name: Playbook - Sarah Herse - 4/2- Tuesday Upper Body WOD
Uploaded: 2024-04-23T22:35:50.488Z
Duration: 30 min
Description: 4/2- 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. 18 min AMRAP (as many rounds as possible)
B1. Dumbbell (or barbell) bench press x 12 reps
B2. Ring/TRX rows (or dumbbell rows) x 12 reps
B3. DIps on bench (or rings) x 12 reps
B4. Dumbbell reverse fly x 12 reps
B5. Burpees x 12
For bench press, use moderate weight (15-35# db’s for women, 20-50# for men or if using a barbell, use ~60% of your 1RM), use lighter weights for the reverse fly

C. Optional back & core finisher x 4 sets
C1. Banded lat pulldown x 60 seconds
C2. Hollow body rocks x 30 seconds
*Rest 30 seconds between rounds

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

B. 18 min AMRAP (as many rounds as possible)
B1. Dumbbell (or barbell) bench press x 12 reps
B2. Ring/TRX rows (or dumbbell rows) x 12 reps
B3. DIps on bench (or rings) x 12 reps
B4. Dumbbell reverse fly x 12 reps
B5. Burpees x 12 
For bench press, use moderate weight (15-35# db’s for women, 20-50# for men or if using a barbell, use ~60% of your 1RM), use lighter weights for the reverse fly

use moderate weight (15-35# db’s for women, 20-50# for men or if using a barbell, use ~60% of your 1RM); sub with floor press if needed
- Lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders. Your palms should be facing towards your feet slightly in the starting position, or you can have palms facing each other in a more neutral grip.
- Press the weights above your chest by extending your elbows and pushing up until your arms are fully extended, then bring the weights back down slowly to starting position.

Dumbbell or barbell bench press (or floor press)

*sub with db rows if needed
- Start with arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Ring rows (or TRX or dumbbell rows)

- 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

- Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. - Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
- Keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. 
- Pause, then slowly return to the starting position to complete the rep.

Dumbbell reverse fly

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

18 Min AMRAP

C. Optional back & core finisher x 4 sets
C1. Banded lat pulldown x 60 seconds
C2. Hollow body rocks x 30 seconds
*Rest 30 seconds between rounds

- With a band attached high on a secure surface
- Sitting on a bench/box 
- With a wide grip grab the band and Brace your core, bring your shoulder blades down and back, and pull the band down until it reaches roughly chest level.
- Slowly reverse the movement, releasing tension from the band
- Repeat for recommended amount of reps

Seated Banded Lat Pull Down (Wide grip)

- Start in supine position
- Arms extend overhead
- Legs extend and press together
- Eliminate space below lumbar spine by contracting the abdominals
- Rock in this position minimizing movement at the hip and shoulder

Hollow rocks

Optional Back & Core Finisher

4/2- Tuesday Upper Body WOD

4/29 - Monday Leg WOD

4/30 - Tuesday Upper Body WOD

5/1 - Wednesday Booty WOD

5/2 - Thursday Arm WOD

4/28 - Friday Full Body WOD

5/4 - Core & Cardio WOD

5/5 - Sunday follow-along stretch: Learn King Pigeon Pose

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

4/3 - 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 🏋️‍♀️ 😊

4/2- Tuesday Upper Body WOD

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