Name: Playbook - Sarah Herse - 8/25 - Friday Full Body WOD
Uploaded: 2024-04-23T22:35:50.273Z
Duration: 30 min
Description: 8/25 - Friday Full Body WOD

A. Warm-up x 2 Sets
A1. High knees x 30 reps
A2. Butt kickers x 30 reps
A3. Jumping jacks x 30 reps
A4. Plank shoulder taps x 10 reps
A4. Lunge & reach x 5/side
A5. Lying thoracic twists x 10 seconds/side

20 min EMOM (every minute on the minute for 4 rounds)
Min 1: Dumbbell manmaker x 3 reps
Min 2:  Dumbbell (or barbell) front rack alternating forward lunges x 14 reps (7/side)
Min 3:  Low plank hold x 40 seconds
Min 4:  Dumbbell (or barbell) clean and jerks x 10 reps
Min 5: Single arm alternating dumbbell (or kb) swings x 16 reps
*Women try for 10-25# DB's. Men try for 20-40# DB's

C. Optional additional strength & hypertrophy x 4 sets
C1. Dumbbell RDLs x 12 reps
C2. Crossbody hammer curls x 16 reps
C3. Dumbbell reverse fly x 15 reps

A. Warm-up x 2 Sets
A1. High knees x 30 reps
A2. Butt kickers x 30 reps
A3. Jumping jacks x 30 reps
A4. Plank shoulder taps x 10 reps
A4. Lunge & reach x 5/side
A5. Lying thoracic twists x 10 seconds/side

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

(5/side - 10 reps total)
- Begin in a runner's lunge, and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for a few seconds
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold for a few seconds
- Repeat this sequence on the other leg.

Lunge with reach (twisting)

(10 sec/side - 20 sec total)

- Lay on the ground with the right side of your body on the floor and your knees and hips bent at about 90 degrees, bring your palms together and extend your arms in front of your chest.
- Exhale as you rotate your torso to your left, lifting your left hand over your body and bringing your left shoulder and arm to the floor. Squeeze your inner thighs together to stabilize your lower body.
- Your upper body should resemble the letter T. Hold the stretch for recommended amount of time then return to starting position
- Repeat on opposite side

Lying Thoracic Twists

Warm Up (Full Body 2)

20 min EMOM (every minute on the minute for 4 rounds)
Min 1: Dumbbell manmaker x 3 reps
Min 2:  Dumbbell (or barbell) front rack alternating forward lunges x 14 reps (7/side)
Min 3:  Low plank hold x 40 seconds
Min 4:  Dumbbell (or barbell) clean and jerks x 10 reps
Min 5: Single arm alternating dumbbell (or kb) swings x 16 reps
*Women try for 10-25# DB's. Men try for 20-40# DB's
*Completed the recommended reps and then rest the remainder of the minute before going to the next movement, continue this for all 4 rounds (20 minutes)

Position a pair of light-weight dumbbells in front of you, parallel to each other. Keeping your back flat, bend forward and squat down, grasping the dumbbells.

Initiate the movement by kicking one leg back, then the other so that you’re in the push-up position, holding onto the dumbbells. Your weight should be on your toes and hands. Do a one-arm row for each side, bringing your elbow up as high as you can.

Hop your feet forward and rise up by cleaning the weights, bringing them up to shoulder level, palms facing forward as you hop a second time. Descend into a squat and explosively rise up, then press the weights overhead to full arm extension.

Lower the dumbbells back to your shoulders, then bend over as you squat down to return the weights back to the floor in front of you. Repeat for reps.

Dumbbell manmaker

*7/side - 14 total reps*
- Stand upright with your feet shoulder-width apart, holding a pair of dumbbells by your sides. Pack your shoulders down and engage your core.
- Step your left leg forward, and then bend both knees to lunge down. Your back knee should hover just above the ground, with your front leg bent to a 90° angle. Make sure your torso/chest stay upright and tall.
- Once in the down lunge position, powerfully drive off your right foot to push your body back up to standing position.
- Repeat on the left leg.

Dumbbell or barbell forward lunge

- 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.

Low plank hold

- Place dumbbells on floor. If you can’t pick up the dumbbells without rounding your lower back, start with the dumbbells hanging at your sides.
- Grip the dumbbells with your arms straight. Your head, spine, and pelvis should all be aligned.
- Draw your shoulders back and downward (think “proud chest”),
- Push your feet hard into the floor and squeeze your abs and glutes. Extend your hips and knees to get the dumbbells moving upward.
- As the weights pass knee level, shrug your shoulders hard, squeeze your glutes again.
- Thrust your elbows forward so that they come under the dumbbells and you “catch” the weights at shoulder level, bending your knees to drop into a quarter squat. 
- Brace your core, press the weights straight overhead to lockout while keeping your ribs down. Reverse the motion to bring the weights back to shoulder level, and then bend your hips back to lower them to the floor (or your knees) again.

Dumbbell (or barbell) clean and push press

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Single arm alternating dumbbell (or KB) swings

20 Min EMOM

C. Optional additional strength & hypertrophy x 4 sets
C1. Dumbbell RDLs x 12 reps
C2. Crossbody hammer curls x 16 reps
C3. Dumbbell reverse fly x 15 reps

- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Dumbbell RDL

- Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Cross body hammer curl

- 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

Optional Additional Strength & Hypertrophy

8/25 - Friday Full Body WOD

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

Misty Kale

4/25 - Thursday Arm WOD

Just what I needed to get back into a routine after healing from a broken pinky ❤️‍🩹

Danielle

4/26- Friday Full Body WOD

4/27 - Core & Cardio WOD

4/28 - Follow-along full body stretch

4/15- Monday Leg WOD

4/16 - Tuesday Upper Body WOD

4/17 - Wednesday Booty WOD

4/18- Thursday Arm WOD

4/19 - Friday Full Body WOD

4/20 - Core & Cardio WOD

4/21 - Sunday Recovery & Mobility WOD (upper body)

4/8 - Monday Leg WOD

4/9- Tuesday Upper Body WOD

4/10 - Wednesday Booty WOD

4/11- Thursday Arm WOD

4/12 - Friday Full Body WOD

4/13 - Core & Cardio WOD

4/14 Sunday follow-along stretch-my back flexibility routine

4/1 - Monday Leg WOD

Jennifer

4/2- Tuesday Upper Body WOD

4/3 - Wednesday Booty WOD

4/4 - Thursday Arm WOD

4/5 - Friday Full Body WOD

4/6 - Core & Cardio WOD

That was great. Thanks so much for these stretching videos, Sarah!

Kate

4/7 - Sunday follow along stretch (16 min full body)

Loved it! I was going to start the Flex Express, but this workout was to good to pass up!  Thank you 😊

3/25 - Monday Leg WOD

3/26 - Tuesday Upper Body WOD

3/27- Wednesday Glute WOD

3/28 - Thursday Arm WOD

3/29 - Friday Full Body WOD

3/30- Core & Cardio WOD

3/31- Sunday Recovery & Mobility WOD (Back & Shoulders)

That was a great way to start the week!  Thank you 😊

3/18 - Monday Leg WOD

Whew… that was tough! Great workout!! 🔥

3/19 - Tuesday Upper Body WOD

3/20 - Wednesday Glute WOD

3/21 - Thursday Arm WOD

3/22 - Friday Full Body WOD

That was great!  I’ll be repeating that one!

3/23 - Core & Cardio WOD

3/24 - Sunday follow-along stretch (hips and hamstrings)

The “Death By Complex” was brutal!  I’m going to feel that tomorrow!  Thanks for the workout 🏋️‍♀️ 😊

8/25 - Friday Full Body WOD

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