Name: Playbook - Sarah Herse - 8/2 - Smash Your Shoulders & Back Tuesday
Uploaded: 2022-10-13T21:04:44.264Z
Duration: 30 min
Description: 8/2 - Smash Your Shoulders & Back Tuesday

Ashley Chapman

A. Warm-up x 3 Sets:
A1. Mountain climbers x 10 reps (5/side)
A2. Twisting mountain climbers x 10 reps (5/side)
A3. Down dog to up dog x 5 reps
A4. Child’s pose hold x 10 seconds

B. 4 Sets:
B1. 2 position single arm bent over row x 10 reps of 1+1 complex on each side
B2. Single dumbbell front raise x 10 reps
B3. Dumbbell bus drivers x 20 reps 
*Rest 30 seconds between sets
*Use a heavy weight on the row (I used a 40# DB) and a light weight on the other two movements (I used 15#)

C. 4 Sets
C1. Dumbbell seated strict press x 12 reps
C2. Dumbbell seated reverse grip front raise x 10 reps
C3. Dumbbell seated lateral raise x 10 reps
C4. Dumbbell seated rear delt raise x 10 reps
*Rest 1 minute between sets
*Again use a heavier weight on the first movement (I used 25# DB’s) and then use a lighter weight for the last three movements (I used 10# DB’s)

D. Optional banded back finisher
20-15-12-10 reps of
D1. Banded pullover 
D2. Banded face pull
*Perform 20 of each, 15 of each, etc. Rest as little as possible!

A. Warm-up x 3 Sets:
A1. Mountain climbers x 10 reps (5/side)
A2. Twisting mountain climbers x 10 reps (5/side)
A3. Down dog to up dog x 5 reps
A4. Child’s pose hold x 10 seconds

(10 reps total - 5/side)

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

(10 reps total - 5/side)

- 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

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

- 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. 2 position single arm bent over row x 10 reps of 1+1 complex on each side
B2. Single dumbbell front raise x 10 reps
B3. Dumbbell bus drivers x 20 reps 
*Rest 30 seconds between sets
*Use a heavy weight on the row (I used a 40# DB) and a light weight on the other two movements (I used 15#)

(10 reps of 1 + 1 complex on each side - 20 reps total)

- Stand in a staggered stance with one foot forward and other behind you (almost in a lunge)
- Take the dumbbell in the arm opposite to the leg that is in front
- Pull the dumbbell straight up (shoulder to sky) towards the side of your chest (heads of dumbbell are front to back)
- Lower it back down and then pull it up again but with your arm at an outward angle (turn dumbbell where the heads are side to side)
- That completes one rep
- Repeat on opposite arm with opposite leg forward

2 Position Single Arm Bent Over Row

- Stand tall, abs engaged, with both hands holding one dumbbell (the ends of the DB)
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbell down to your hips.

Single dumbbell front raise

- Stand with feet hip-width apart and hold one dumbbell straight out in front of your body.
- While maintaining an engaged core twist the dumbbell so it goes from horizonal position to vertical in an alternating motion.
- Be sure to not twist your hips as you move the dumbbell.

Dumbbell bus drivers

Circuit 1

C. 4 Sets
C1. Dumbbell seated strict press x 12 reps
C2. Dumbbell seated reverse grip front raise x 10 reps
C3. Dumbbell seated lateral raise x 10 reps
C4. Dumbbell seated rear delt raise x 10 reps
*Rest 1 minute between sets
*Again use a heavier weight on the first movement (I used 25# DB’s) and then use a lighter weight for the last three movements (I used 10# DB’s)

- Start by sitting on a bench/box with feet planted on the ground and a dumbbell in each hand (can rest them on thighs)
- Start by bringing the dumbbells to your shoulders with your palms facing you
- With a tall spine/chest and engaged core press up until arms are fully extended
- Bring them back down to shoulder height in a controlled manner to complete one rep.

Dumbbell seated strict press

- Begin by holding a dumbbell in each hand and sitting on bench/box
- Have your palms facing outward and with a tall chest bring both arms up until they are straight out in front of you
- Lower them back down and repeat for recommended amount of reps

Dumbbell seated reverse grip front raise

Sit on a bench and hold a dumbbell in each hand by your side. Raise both dumbbells to your side until they are shoulder height. Lower under control and repeat.

Seated dumbbell lateral raise

- Sit on a box or bench at the edge of with feet placed a little in front of knees. 
- Bend over and rest torso on thighs. Grasp dumbbells with each hand under legs. Position elbows with slight bend with palms facing together behind ankles (as shown) or just to sides of ankles.
- Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position throughout movement. 
- Lower in a controlled manner to complete the rep.

Seated rear delt raise

Circuit 2

D. Optional banded back finisher
20-15-12-10 reps of
D1. Banded pullover 
D2. Banded face pull
*Perform 20 of each, 15 of each, etc. Rest as little as possible!

- Attach a band to a secure spot about eye level and grab each side and pull them about shoulder width apart
- Keeping your arms straight, pull the band down in an arc while squeezing your shoulder blades together and keeping your core tight. 
- When the band reaches your thighs, pause and then return to the start position and repeat for recommended amount of reps.

Banded pullover

- Standing tall, tie a band around a stationary rig/object up high so the band is eye level and stand a couple feet away.
- Grab the band with palms facing down.
- Pull your hands to your ears, like you're showing someone your arm muscles.
- Squeeze your shoulder blades before reaching back to the start position.

8/2 - Smash Your Shoulders & Back Tuesday

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