Name: Playbook - Sarah Herse - 4/26- Friday Full Body WOD
Uploaded: 2024-04-23T22:35:50.549Z
Duration: 30 min
Description: 4/26- Friday Full Body WOD

Just what I needed to get back into a routine after healing from a broken pinky ❤️‍🩹

Danielle

A. Warm Up x 3 Sets:
A1. Leg swings x 10/side
A2. Inchworm push-up x 5 reps
A3. Air squats x 10 reps
A4. Mountain climbers (heel to hand) x 10 reps
A5. Down dog to plank x 5 reps

B. 12 min EMOM (every minute on the minute)
6 rounds of:
Odd Minutes:Reverse burpee or regular burpees x max reps
Even Minutes: 6 dumbbell or barbell bicep curls + 8 strict press + 10 front squats
*Try for a moderate weight that you can perform strict curls & presses with, women try for 10-25# DB’s, men try for 15-35# DB’s; if using a barbell, women try for 35-65#, men try for 45-95#

C. Optional additional strength training x 3 sets
C1. Goblet pause bulgarian split squats x 10/side
C2. Dumbbell bent over row x 12/arm
C3. Offset push-up with dumbbell pass x 10 reps

A. Warm Up x 3 Sets:
A1. Leg swings x 10/side
A2. Inchworm push-up x 5 reps
A3. Air squats x 10 reps
A4. Mountain climbers (heel to hand) x 10 reps
A5. Down dog to plank x 5 reps

(10/side - 20 total)
- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the foot is approximately next to your hand. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed next to your other hand. 
- Repeat in an alternating fashion.

Mountain climbers (heel to hand)

- Start with hands on elevated surface and body at a incline
- Push hands on bench and lean back on feet into a "Down dog" position 
- Return to the incline plank position
- Repeat for recommended amount of reps

Incline down dog to plank

Warm Up (Full Body 3)

B. 12 min EMOM (every minute on the minute)
6 rounds of
Odd Minutes: Reverse burpee or regular burpees x max reps
Even Minutes: 6 dumbbell or barbell bicep curls + 8 strict press + 10 front squats
*Try for a moderate weight that you can perform strict curls & presses with, women try for 10-25# DB’s, men try for 15-35# DB’s; if using a barbell, women try for 35-65#, men try for 45-95#

- Begin standing up 
- Bend the knees, in a controlled motion, lower your glutes all the way to the floor 
- Roll onto your back, bringing your knees toward your face 
- Use momentum to come forward, landing on your feet 
- Rise to standing and repeat movement

Reverse burpee (or regular burpees)

(Min 2, 4, 6, 8, 10, 12, 14, 16, 18)
- 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 the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell bicep curl

(Min 2, 4, 6, 8, 10, 12, 14, 16, 18)
- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extended.
- Then lower back down to shoulders to complete the rep.

Dumbbell strict press

(Min 2, 4, 6, 8, 10, 12, 14, 16, 18)
- Stand upright with your feet shoulder width apart, each hand holding a dumbbell in front of your chest, palms facing your body.
- Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes.
- Squat down until your hips are below the plane of your knees. If you don’t have enough flexibility to do this, squat as low as you can comfortably.
- Push through your heels back up to the starting position.

Dumbbell front squat

12 Min EMOM

C. Optional additional strength training x 3 sets
C1. Goblet pause Bulgarian split squats x 10/side
C2. Dumbbell bent over row x 12/arm
C3. Offset push-up with dumbbell pass x 10 reps

*10/side - 20 reps total*
- Grab a dumbbell/kettle bell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box.
- Keeping your torso upright, lower your body as far as you can until your front thigh is parallel to the floor, and pause for 2-3 seconds.
- Then push back up to a standing position. The higher the bench or box, the harder the exercise.

Goblet pause Bulgarian split squat

*12/arm - 24 reps total*
- Take one step back into a lunge position. Keep a soft bend in your front leg with the knee in line with your ankle and back leg straight. Lean slightly forward, and rest your free hand on your front thigh. 
- Lower the dumbbell toward the floor until you have a full extension at the elbow. Maintain proper posture through your shoulders, hips, and lower back. Avoid rounding or arching the lumbar spine.
- Begin the upward motion of the dumbbell by first sliding your shoulder blade toward your spine and then lifting the weight up toward your torso by driving your elbow to the ceiling. Keep your elbow close to your body as it passes the ribs.
- Squeeze your shoulder blade in toward the center of back and then lower it back down to complete rep.
- Repeat on other side with other leg forward

Single arm dumbbell bent over row (no bench)

- With one dumbbell begin in a push-up position
- Hands should be right underneath shoulders and toes should be on the ground.
- With one hand around the dumbbell and the other on the ground lower down into the bottom of a push up and then press back up to starting position
- Pass the dumbbell to the other hand and repeat the push-up movement.

Offset Push-Up with Dumbbell Pass

Optional Additional Strength Training

4/26- Friday Full 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

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 🏋️‍♀️ 😊

4/26- Friday Full Body WOD

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