Name: Playbook - Sarah Herse - 6/14- Smash Your Shoulders & Back Tuesday
Uploaded: 2022-07-10T16:24:44.825Z
Duration: 25 min
Description: 6/14- Smash Your Shoulders & Back Tuesday

A. Warmup x 3 sets
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. Band pull apart x 20 reps

B. 5 Rounds:
B1. Single arm bent over row x 30 seconds per side
B2. Single arm dumbbell strict press x 30 seconds per side
B3. Dumbbell upright row x 30 seconds
B4. Dumbbell front raise x 30 seconds
*Rest 1 minute between rounds
*Start with your heaviest set of dumbbells on the rows and then you will likely need to decrease weight for each subsequent movement

A. Warmup x 3 sets
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. Band pull apart x 20 reps

sub with alternating  foot taps if needed
- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.

Plank jacks

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.

Superman lifts

- 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

- Stand tall and hold a band shoulder width apart with some tension.
- Starting with your hands in front of you at chest height, pull the band until your arms are out to either side and the band is stretched across your chest.
- Squeeze your shoulder blades together and slowly return to having the band in front of you.

Band Pull Apart

Warmup (upper body 1)

B. 5 Rounds:
B1. Single arm bent over row x 30 seconds per side
B2. Single arm dumbbell strict press x 30 seconds per side
B3. Dumbbell upright row x 30 seconds
B4. Dumbbell front raise x 30 seconds
*Rest 1 minute between rounds
*Start with your heaviest set of dumbbells on the rows and then you will likely need to decrease weight for each subsequent movement

(30 seconds/side - 60 seconds 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)

(30 seconds/side - 60 seconds total)

- Bend down with your knees to pick up the dumbbell.
- Stand with your feet shoulder-width apart and raise the dumbbell to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbell above your head until your arm is fully extended (other arm can be at your side) 
- Then lower back down to shoulder to complete rep
- Repeat on opposite side

Dumbbell single arm strict press

- Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Dumbbell upright row

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbells down to your hips.

6/14- Smash Your Shoulders & Back Tuesday

More workouts from Sarah Herse