Name: Playbook - Sarah Herse - 8/16 - Chest, Shoulders, Triceps, & Abs
Uploaded: 2022-11-02T20:17:36.287Z
Duration: 30 min
Description: 8/16 - Chest, Shoulders, Triceps, & Abs

Sally Brandon

A. Warm-up x 3 Sets:
A1. Inchworm to push-up x 5 reps
A2. Plank jacks x 10 reps
A3. Hollow body hold x 20 seconds
A4. Child’s pose x 20 seconds

B. 4 Sets:
B1. Dumbbell Floor Press x 30 seconds
B2. Skull crusher + tuck-in x 30 seconds
B3. Sit-ups x 30 seconds 
*Rest 30 seconds

C. 4 Sets:
C1. Dumbbell Arnold Press x 30 seconds
C2. Dumbbell lateral raise x 30 seconds
C3. Reverse crunches x 30 seconds
*Rest 30 seconds

D. 4 Sets:
D1. Dumbbell reverse fly x 30 seconds
D2. Plank jack + shoulder taps x 30 seconds
D3. Deadbug x 30 seconds
*Rest 30 seconds

A. Warm-up x 3 Sets:
A1. Inchworm to push-up x 5 reps
A2. Plank jacks x 10 reps
A3. Hollow body hold x 20 seconds
A4. Child’s pose x 20 seconds

- 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

- 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

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Raise your head, shoulders, legs off the floor and hold for recommended amount of time

*Can bend your knees if you need to modify*

Hollow body hold

- Starting on all fours send your hips and butt back as far as comfortable while extending your arms out straight
- Should feel the stretch in your back and arms 
- Take a few deep breaths and stay in that position for a few seconds.

Childs Pose Hold

Warm Up

B. 4 Sets:
B1. Dumbbell Floor Press x 30 seconds
B2. Skull crusher + tuck-in x 30 seconds
B3. Sit-ups x 30 seconds 
*Rest 30 seconds

- 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.

Dumbbell floor press

- 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

- 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

Circuit 1

C. 4 Sets:
C1. Dumbbell Arnold Press x 30 seconds
C2. Dumbbell lateral raise x 30 seconds
C3. Reverse crunches x 30 seconds
*Rest 30 seconds

- 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

- 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

- Lay on your back, holding on to a stable surface, or heavy kettlebell behind your head.
- Press your knees straight toward the ceiling, lifting your hips off of the floor, and slowly lower your body back to the floor.

Reverse crunch

Circuit 2

D. 4 Sets:
D1. Dumbbell reverse fly x 30 seconds
D2. Plank jack + shoulder taps x 30 seconds
D3. Deadbug x 30 seconds
*Rest 30 seconds

- 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

- Start in plank position on your hands
- Jump your feet out (like a jumping jack) and back in
- Then lift one arm and touch your opposite shoulder and repeat with the other arm to your other shoulder 
- This sequence completes one rep

Plank jack shoulder taps

- Lay with your knees bent at 90 degrees and feet off of the floor.
- Reach your fingers toward the ceiling.
- Glue your lower back to the floor.
- From this position, reach opposite hand, and opposite foot our as far as you can without losing lower back contact to the floor, exhaling as you reach.

8/16 - Chest, Shoulders, Triceps, & Abs

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