Name: Playbook - Sarah Herse - 7/22 - Flex Friday: Arms & Abs
Uploaded: 2022-10-04T14:08:24.740Z
Duration: 30 min
Description: 7/22 - Flex Friday: Arms & Abs

Diane

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/cow x 5 reps

B. 5 Sets:
B1. Dumbbell deficit push ups x 10 reps (drop to knees if needed)
B2. Dumbbell deficit push ups negatives x 5 reps
B3. Kneeling overhead tricep extensions x 10 reps
B4. Dumbbell bicep curl x 10 reps
B5. Lemon squeezers x 10 reps
B6. Single leg v-ups x 10 reps 

C. Tabata Burnout (Optional)
C1. Dumbbell floor press 
*Tabata is 8 rounds of 20 seconds work and 10 seconds rest. 
* For advance option: during the 10 sec rest try to hold the dumbbell at the top of the movement with arms extended.

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 - Upper Body 5

B. 5 Sets:
B1. Dumbbell deficit push ups x 10 reps (drop to knees if needed)
B2. Dumbbell deficit push ups negatives x 5 reps
B3. Kneeling overhead tricep extensions x 10 reps
B4. Dumbbell bicep curl x 10 reps
B5. Lemon squeezers x 10 reps
B6. Single leg v-ups x 10 reps

- Start in a push up position with hands elevated on dumbbells
- Lower your chest to the ground as far as you can go (try to tap the floor)
- Straighten your elbows to press back up to full extension position.

Deficit Push-Ups on Dumbbell

- Placing hands on two dumbbells (or plates/boards) to create a deficit and get into a push up position 
- Lower yourself slowly until chest reaches ground
- That completes one rep

*Can be done on knees to modify movement*

Deficit negative push-up

- Grab a pair of dumbbells and start in a kneeling position 
- Press the dumbbells over head until your arms are straight and your biceps are next to your ears. Your palms should face each other. This is the starting position.
- Without moving your upper arms, bend your elbows to lower the weights behind your head until your forearms are at least parallel to the floor. Pause, then straighten your arms to return to the starting position.
- Repeat for recommended amount of reps

Tall Kneeling Overhead Dumbbell Tricep Extensions

- 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

- Laying on the ground get into a hollow rock position (legs, arms, and head off the ground)
- Your back should still be firmly on the ground
- Start getting into a tuck position by bringing your upper body up off the ground at the same time as you bring your legs into your chest
- Return to starting position to complete the rep
*Feet and legs should not touch the ground throughout the movement*

Lemon squeezer

- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up while lifting your left leg up. Pause at the top and reach for your toes before rolling slowly back down to the mat. 
- Then perform on the other side.

Single leg v-ups

Circuit 1

C. Tabata Burnout (Optional)
C1. Dumbbell floor press 
*Tabata is 8 rounds of 20 seconds work and 10 seconds rest. 
* For advance option: during the 10 sec rest try to hold the dumbbell at the top of the movement with arms extended.

- Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
- Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

7/22 - Flex Friday: Arms & Abs

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