Name: Playbook - Sarah Herse - 7/26- Smash Your Shoulders & Back Tuesday
Uploaded: 2022-10-04T14:16:45.037Z
Duration: 30 min
Description: 7/26- Smash Your Shoulders & Back Tuesday

Krystal Hardwick

A. Warm-up x 3 Sets
A1. Jumping jacks x 20 reps
A2. Inchworm push-ups x 5 reps
A3. Banded (or light dumbbell) curl to press x 10 reps

B. 4 Sets:
B1. Single arm dumbbell bent over row x 15 reps/arm
*Perform first 5 reps with a 3 second eccentric (slow on the way down), then perform 10 reps at regular tempo
B2. Dumbbell front to lateral raise x 10 reps
B3. Dumbbell reverse fly x 10 reps
*Rest 20 seconds between sets

C. 4 Sets:
C1. Dumbbell arnold press x 12 reps
C2. Plank with alternating toe tap x 12 reps (6/side)
*Rest 30 seconds between sets

D. Tabata burnout 
D1. Dumbbell front raises x 8 sets of 20 seconds, rest 10 seconds
D2. Dumbbell lateral raises x 8 sets of 20 seconds, rest 10 seconds
Tabata is 8 rounds of 20 seconds of work & 10 seconds of rest.

A. Warm-up x 3 Sets
A1. Jumping jacks x 20 reps
A2. Inchworm push-ups x 5 reps
A3. Banded (or light dumbbell) curl to press x 10 reps

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- 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

*If no band use a light DB*

- Stand with both feet on top of the band, about hip-width apart. (You can control how easy or hard the exercise is by where you stand on the band to create more or less tension.) 
- Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side. 
- 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.

Banded curl to press

Warm Up

B. 4 Sets:
B1. Single arm dumbbell bent over row x 15 reps/arm
*Perform first 5 reps with a 3 second eccentric (slow on the way down), then perform 10 reps at regular tempo
B2. Dumbbell front to lateral raise x 10 reps
B3. Dumbbell reverse fly x 10 reps
*Rest 20 seconds between sets

(15 reps/arm - 30 reps total)
*Perform first 5 reps with 3 sec eccentric (slow on way down), then perform 10 reps at regular tempo*

- 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)

- Stand holding a dumbbell in either hand by your side. 
- Slightly bend your knees and lift the dumbbells in front of you until they are shoulder height. 
- Then without dropping them, immediately rotate arms laterally until out by your side at shoulder height
- Then lower them back down in a controlled manner to complete one rep.

Dumbbell front to lateral raise

- 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

Circuit 1

C. 4 Sets:
C1. Dumbbell arnold press x 12 reps
C2. Plank with alternating toe tap x 12 reps (6/side)
*Rest 30 seconds between sets

- Start with your palms facing you and dumbbell in each hand, hip-width stance
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down and bring dumbbell ends together in front of your face with palms facing you.
- That completes one rep

Dumbbell Arnold Press

(12 reps total - 6/side)

- Start in plank position on your hands
- Push through your hands into a pike position and reach back with one hand and tap the opposite toe 
- Return to plank position and repeat with other hand
- That completes one rep

Plank to alternating toe tap

Circuit 2

D. Tabata burnout 
D1. Dumbbell front raises x 8 sets of 20 seconds, rest 10 seconds
D2. Dumbbell lateral raises x 8 sets of 20 seconds, rest 10 seconds
Tabata is 8 rounds of 20 seconds of work & 10 seconds of rest. During the 10 seconds of “rest” try to hold the band at the top of the movement & squeeze your back muscles.

- 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.

Dumbbell front raise

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

Dumbbell lateral raise

Tabata Burnout

7/26- Smash Your Shoulders & Back Tuesday

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

Misty Kale

4/25 - Thursday Arm WOD

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

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 🏋️‍♀️ 😊

7/26- Smash Your Shoulders & Back Tuesday

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