Name: Playbook - Sarah Herse - 7/29- Flex Friday Arms & Abs
Uploaded: 2022-10-04T14:14:14.379Z
Duration: 30 min
Description: 7/29- Flex Friday Arms & Abs

Ashley Chapman

A.  Warmup x 3 sets
A1. Mock jump rope x 30 seconds
A2. Standing twists x 30 seconds
A3. Child’s pose to plank x 60 seconds

B. 4 Sets:
B1. Zottman curls x 10 reps
B2. Hammer curls x 10 reps
B3. Dumbbell overhead tricep extensions x 10 reps
B4. Tricep kickbacks x 10 reps
B5. Behind the back tricep pulses x 10 reps
*Rest 30 seconds between sets

C. 400 rep abs 
4 Sets
C1. Low plank hip dips x 20 reps
C2. Side plank hip dips x 10 reps/side
C3. Bicycle crunches x 20 reps
C4. Hip lifts x 10 reps
C5. Crunch with heel taps x 30 reps
*Rest 1 minute between sets

A.  Warmup x 3 sets
A1. Mock jump rope x 30 seconds
A2. Standing twists x 30 seconds
A3. Child’s pose to plank x 60 seconds

- Stand with your feet hip width apart, jumprope behind you, and handles in each hand.
- Begin with slow, small circles and jump over the rope as it goes underneath your feet.
- As you feel more comfortable, speed up.
- Stay light on your toes and focus on keeping a good rhythm.

Mock jump rope

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- Starting on all fours with hands planted on the ground and toes on the mat (heels towards ceiling)
- Push through your hands and bring your butt and hips back towards your heels slowly 
- Then push through your toes forward and get into a plank position with knees off ground and back down to childs pose to complete the rep. 
- Be sure to keep core engaged the entire time.

Childs pose to plank

Warm Up (Upper body 3)

B. 4 Sets:
B1. Zottman curls x 10 reps
B2. Hammer curls x 10 reps
B3. Dumbbell overhead tricep extensions x 10 reps (can use 2 DBs or 1)
B4. Tricep kickbacks x 10 reps
B5. Behind the back tricep pulses x 10 reps
*Rest 30 seconds between sets

- Curl the dumbbells up (palm facing up)
- Rotate your wrists at the top (Palm facing down)
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell zottman curl

- 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

- 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

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Start by holding a dumbbell in each hand with arms by your side
- Bend over until your body is almost in a 90 degree angle. Knees should be slightly bent and about hip-width apart
- Twist the dumbbells so your palms are facing your body and then push your arms back and up by your hips until you feel your triceps tighten 
- Keeping that pressure on your triceps, execute a pulsating movement for recommended amount of reps.

Dumbbell behind the back tricep pulses

Circuit 1

C. 400 rep abs 
4 Sets
C1. Low plank hip dips x 20 reps
C2. Side plank hip dips x 10 reps/side
C3. Bicycle crunches x 20 reps
C4. Hip lifts x 10 reps
C5. Crunch with heel taps x 30 reps
*Rest 1 minute between sets

- Get into plank position on forearms (not hands)
- Be sure to keep your body in a straight line and not have you hips sinking or being too high.
- Keeping your upper body as stationary as possible swivel your hips side to (rotating your hip area).

Low plank hip dips

(10 reps/side - 20 reps total)

- Start in a side plank position 
- Dip your hips keeping your core engaged 
-  Return to starting position 
- Repeat on other side

Elbow side plank hip dips

- 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

- Laying on your back, place your arms by your sides for support
- Lift legs off ground and extend them straight up (heels towards sky)
- Lift your hips until they are off the ground and then lower them back down 
- Try to keep this movement controlled as possible

*Can use your arms/hands for support if needed*

Hip lift

- Start by lying on your back 
- Get into a crunch position where your head/shoulders are off the ground
- Arms by your side and in an alternating motion tap your heels with your hands 
- Complete for recommended amount of reps

7/29- Flex Friday Arms & Abs

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