Name: Playbook - Sarah Herse - 7/1 - Flex Friday: Arms & Abs
Uploaded: 2022-08-30T22:48:42.306Z
Duration: 30 min
Description: 7/1 - Flex Friday: Arms & Abs

Love this one… the final ab round is awesome!

Anke Schneider

Ashley Chapman

A. Warmup x 3 sets
A1. Inchworm push-ups x 5 reps
A2. Sit-ups x 10 reps

B. 3 Sets:
B1. Dumbbell curl to press x 10 reps
B2. Dumbbell hammer curls x 10 reps
*Rest 45 seconds between sets
(use a weight that you can go unbroken on both movements)

C. 3 Sets: (abs & triceps circuit)
C1. Dumbbell skull crusher + tuck-in x 60 seconds
C2. Bird dog + tricep kickback x 30 seconds each side
C3. Plank up/downs x 45 seconds
*Rest 15 seconds between sets

D. 3 Sets:
D1. Bicep curl 21's x 1 set of full sequence
D2. DB overhead triceps extension x 12 reps
*Rest 30 seconds between sets

E.  Ab circuit
50-40-30-20-10 reps of:
E1. Bicycle crunches
E2. Plank shoulder taps
*Workout flow is 50 reps of both movements, then 40, 30, etc.

A. Warmup x Sets
A1. Inchworm push-ups x 5 reps
A2. Sit-ups x 10 reps

- 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

- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Using your arms, touch the ground above you and then swing them forward to assist you on getting your upper body off the ground and then touch the floor by your feet and lower back down to complete one rep.

Sit-ups

Warm up

B. 3 Sets:
B1. Dumbbell curl to press x 10 reps
B2. Dumbbell hammer curls x 10 reps
*Rest 45 seconds between sets
(use a weight that you can go unbroken on both movements)

- Stand with both about hip-width apart and a dumbbell in each hand down by your side. 
- Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side. Palms should be facing you on the curl.
- Once you get to the top of your curl, rotate your arms outward and turn your hands so palms are facing away. 
- Press straight up, pause at the top, lower back down to complete the rep.

Dumbbell curl to press

- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. - Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell hammer curl

Circuit 1

C. Ab & triceps Circuit x 3 Sets:
C1. Dumbbell skull crusher + tuck-in x 60 seconds
C2. Bird dog + tricep kickback x 30 seconds each side
C3. Plank up/downs x 45 seconds
*Rest 15 seconds between sets

- Align Your Wrists and Shoulders. Start by lying down, back first,
- Lower the dumbbell. Now, begin to lower it towards the forehead and stretch Your Triceps.
- Stay Tight and Lift.
- Tuck your legs in simultaneously with the skull crushers

Skull crusher + tuck in

(30 seconds each side - 60 sec total)

- Draw your shoulder blades together. 
- Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. 
- Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor. 
- Hold this position for a few seconds, then lower back down to the starting position
- Kick the opposite leg back at the same time to maintain balance and focus on mind muscle connection in glutes

Bird dog + tricep kickback

*Drop to knees to modify

- Begin in a full plank on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

Plank up/downs

Ab & triceps Circuit

D. 3 Sets:
D1. Bicep curl 21's x 1 set of full sequence
D2. DB overhead triceps extension x 12 reps
*Rest 30 seconds between sets

1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).

2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).

3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.

Bicep Curl 21's

- With a dumbbell held by both hands stand with your feet shoulder width apart.
- Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
- The head of the dumbbell should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.
- Return to the starting position by using the triceps to raise the dumbbell to complete one rep.

Dumbbell overhead tricep extensions

Bi's & Tris Circuit

E.  Ab circuit
50-40-30-20-10 reps of:
E1. Bicycle crunches
E2. Plank shoulder taps
*Workout flow is 50 reps of both movements, then 40, 30, etc.

- Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward.
- Engaging your core, lift your knees to 90 degrees and raise your upper body. This is your starting position.
- Exhale and rotate your torso, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause for a sec then return to starting position.
- Move your left elbow to your right knee and extend your left leg. Pause and the return to starting position to complete one rep.

Bicycle crunches

- 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.

7/1 - Flex Friday: Arms & Abs

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