Name: Playbook - Sarah Herse - 8/25 - Back, Biceps, & Hamstrings
Uploaded: 2022-11-02T20:25:37.062Z
Duration: 30 min
Description: 8/25 - Back, Biceps, & Hamstrings

Mike Wambach

A.  Warm-up x 3 Sets:
A1. Down ups x 8 reps
A2. Prisoner good morning x 10 reps
A3. Cat/cow x 10 reps
A4. Band pull apart x 15 reps
 
B.    16 minute AMRAP (as many rounds as possible)
B1. Dumbbell burpee + bent over row x 8 reps
B2. Plank dumbbell row x 8 reps (4/side)
B3. Superman lifts x 8 reps (with a pause at the top of each rep)
B4. Single arm dumbbell bicep curl x 8/side
B5. Alternating quick lunges with floor tap x 8 reps (4/side)
 
C. 3 Sets (optional hamstring burner):
C1.  Single leg RDL x 10 reps (right)
C2. Single leg slider hamstring curl x 8 reps (right)
C3.  Single leg RDL x 10 reps (left)
C4. Single leg slider hamstring curl x 8 reps (left)
*Rest 20 seconds between sets
Note: if you don’t have the materials to do the slider curls, sub with single leg glute bridges

A.  Warm-up x 3 Sets:
A1. Down ups x 8 reps
A2. Prisoner good morning x 10 reps
A3. Cat/cow x 10 reps
A4. Band pull apart x 15 reps

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body into a plank
- Hop feet back in and stand up

Down Ups

- Standing with feet under hips or slightly wider, place your hands behind your head and posture tall with chest up.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.

Prisoner good morning

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

- Stand tall and hold a band shoulder width apart with some tension.
- Starting with your hands in front of you at chest height, pull the band until your arms are out to either side and the band is stretched across your chest.
- Squeeze your shoulder blades together and slowly return to having the band in front of you.

Band Pull Apart

Warm Up

B. 16 minute AMRAP (as many rounds as possible)
B1. Dumbbell burpee + bent over row x 8 reps
B2. Plank dumbbell row x 8 reps (4/side)
B3. Superman lifts x 8 reps (with a pause at the top of each rep)
B4. Single arm dumbbell bicep curl x 8/side
B5. Alternating quick lunges with floor tap x 8 reps (4/side)

AMRAP is an acronym for the phrase “as many rounds as possible.” AMRAP workouts involve doing as many repetitions of an exercise as possible during a set amount of time, without resting (or with very limited resting).

- Keeping your back flat, bend forward and squat down, grasping the dumbbells.
- Initiate the movement by kicking legs back, so that you’re in the push-up position, holding onto the dumbbells.
- Make a push-up, hop your feet forward and rise until your torso is parallel with the ground and knees slightly bent and hinged at the hips
- Bring both elbows up towards the ceiling to perform the "row" portion and bring them back down until your arms are extended
- Repeat sequence for recommended amount of reps

Dumbbell Burpee + Bent Over Row

(4/side - 8 reps total)

- With one dumbbells in each hand get into a plank position with hands on the dumbbells
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage
- Repeat on the other side to complete rep.

Plank dumbbell row

*Pause at the top of each rep*

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.

Superman lifts

(8/side - 16 reps total)

- Standing shoulder width apart and holding a dumbbell in each hand
- Have one hand hanging by your side 
- Curl the dumbbell (palms up) until your forearm touches your bicep
- Complete for recommended amount of reps then repeat with the other arm.

Single arm bicep curl

(4/side - 8 reps total)

- Start by getting into a lunge position
- Tap the floor with the opposite hand of the leg that is forward
- Staying low quickly lunge to the other foot and tap floor with other hand

Alternating Quick Lunges with Floor Tap

16 Min AMRAP

C. 3 Sets (optional hamstring burner):
C1.  Single leg RDL x 10 reps (right)
C2. Single leg slider hamstring curl x 8 reps (right)
C3.  Single leg RDL x 10 reps (left)
C4. Single leg slider hamstring curl x 8 reps (left)
*Rest 20 seconds between sets
Note: If you don't have the materials to do the slider curls, sub with single leg glute bridges

(right side)

- Begin with a dumbbell in one hand and feet hip width apart
- Lower dumbbell down to mid shin level while straightening your leg behind you 
- Lift dumbbell back up while bringing your hips forward to starting position
- Repeat on opposite side

Single Leg Dumbbell RDL

(right side)

- Laying face up with legs fully extended
- Grab a towel, or something that will slide against floor easily
- Keeping one leg extended (on heel) and one leg bent on the towel
- Raise hips, back, and legs off ground and take the foot on the towel and slide it out until fully extended (or as far as comfortable) *Should slide easily*
- Slide it back in and that completes one rep
- Repeat on other side

Single leg slider hamstring curl

(left side)

- Begin with a dumbbell in one hand and feet hip width apart
- Lower dumbbell down to mid shin level while straightening your leg behind you 
- Lift dumbbell back up while bringing your hips forward to starting position
- Repeat on opposite side

(left)

- Laying face up with legs fully extended
- Grab a towel, or something that will slide against floor easily
- Keeping one leg extended (on heel) and one leg bent on the towel
- Raise hips, back, and legs off ground and take the foot on the towel and slide it out until fully extended (or as far as comfortable) *Should slide easily*
- Slide it back in and that completes one rep
- Repeat on other side

8/25 - Back, Biceps, & Hamstrings

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