Name: Playbook - Sarah Herse - 8/23 - Chest, Shoulders, Triceps, & Abs
Uploaded: 2022-11-02T20:27:11.563Z
Duration: 30 min
Description: 8/23 - Chest, Shoulders, Triceps, & Abs

Alyssa

Great! Although you know I can’t do planks (and by can’t, I need lots of work).

Alicia Handy

A. Warm-up x 3 Sets:
A1. Plank jack + jumping jack x 5 reps
A2. Ground to sky reach  x 10 reps
A3. Push-ups x 5 reps
A4. Plank hold x 10 seconds

B. 4 Sets:
B1. Dumbbell z press x 10 reps
B2. Dumbbell floor press with iso hold x 20 reps (10/arm)
B3. Bird dog + tricep kickback x 12/arm
B4. Dumbbell chop sit-up x 10/side

C. Shoulder burnout
C1. 10-9-8-7-6-5-4-3-2-1 reps of
C2. Banded front raise
C3. Banded upright row
Note: If you don’t have bands, perform with light dumbbells. You will complete 10 reps of each movement, then 9 of each, then 8, etc. The goal is to complete the entire sequence without resting!

D. Core finisher x 3 Sets:
D1. Side plank reach through x 10 reps each side (drop to knees if needed)
D2. Low plank hip dips x 20 reps
D3. Low plank hold x 10 seconds
*Rest 30 seconds between sets

A. Warm-up x 3 Sets:
A1. Plank jack + jumping jack x 5 reps
A2. Ground to sky reach  x 10 reps
A3. Push-ups x 5 reps
A4. Plank hold x 10 seconds

- 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.
- Jump up from that and complete one jumping jack to complete one rep of the movement.

Plank jack + jumping jack

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

Warm Up

B. 4 Sets:
B1. Dumbbell z press x 10 reps
B2. Dumbbell floor press with iso hold x 20 reps (10/arm)
B3. Bird dog + tricep kickback x 12/arm
B4. Dumbbell chop sit-up x 10/side

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead until arms are fully locked out
- Lower slow and controlled to complete one rep
- Repeat for recommended amount of reps

Dumbbell Z press

(10/arm - 20 reps total)

- Laying on your back and knees bent with feet firmly planted on floor
- Take two dumbbells in each hand and bring them to your chest
- While holding one dumbbell straight over head take the other and lower to chest and then push back up 
- Complete the same movement with the other side in an alternating motion while one stays locked out in a iso-hold position.

Dumbbell alternating floor press with iso-hold

(12/arm - 24 reps total)

- Draw your shoulder blades together. 
- Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. 
- Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor. 
- Hold this position for a few seconds, then lower back down to the starting position
- Kick the opposite leg back at the same time to maintain balance and focus on mind muscle connection in glutes

Bird dog + tricep kickback

(10/side - 20 reps total)

- Start laying on your back with holding one dumbbell with both hands
- Feet planted on the ground
- As you come to sit up twist your torso to one side (dumbbell should be on the outside of your knee when you sit up)
- Lower back down and repeat on opposite side

Dumbbell chop sit-up

Circuit 1

C Shoulder burnout:
10-9-8-7-6-5-4-3-2-1 reps of
C1. Banded front raise
C2. Banded upright row
Note: If you don’t have bands, perform with light dumbbells. You will complete 10 reps of each movement, then 9 of each, then 8, etc. The goal is to complete the entire sequence without resting!

- Stand up straight with a tight core and flat back and step on band with feet shoulder width apart. 
- Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times. 
- Pause at the top to feel the contraction then slowly lower the bands to the starting position.

Banded front raise

- To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Banded upright row

Shoulder Burnout - Banded front raises & Upright rows

D. Core finisher x 3 Sets:
D1. Side plank reach through x 10 reps each side (drop to knees if needed)
D2. Low plank hip dips x 20 reps
D3. Low plank hold x 10 seconds
*Rest 30 seconds between sets

*Drop to knees if needed*
*10 reps/side - 20 reps total

- Get into a side forearm plank on your right side, - stacking your right shoulder over your right elbow and your left hip over your right. 
- Lift your left arm up and reach your left hand under your body past your hips, rotating your torso. Bring your left arm back up to the starting position. This is one rep.

Side plank reach through

- 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

- 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.

8/23 - Chest, Shoulders, Triceps, & Abs

Community

More workouts from Sarah Herse