Name: Playbook - Sarah Herse - 8/26 - Full Body Pump Sesh
Uploaded: 2022-11-02T20:25:30.720Z
Duration: 30 min
Description: 8/26 - Full Body Pump Sesh

A. Warm Up x 3 Sets:
A1. 200m Run or Row (or jog in place for 1 minute)
A2. Mountain Climbers x 20 reps
A3. Bodyweight get up x 5 reps

B. 4 Sets:
B1. Heels elevated 1 & ¼ Goblet Squat x 12 reps
B2. Banded (or dumbbell) Alternating Step ups x 12 reps (6/side)
B3. Bulgarian Jumping Lunge x 12 reps (6/side)
*Rest 1:00 b/w sets
Note: if you don’t have anything to elevate your heels, do them on flat ground and if you don’t have something for step-ups, perform reverse lunges

C. 4 Sets:
C1. High Plank x 30 sec
C2. Plank up downs x 10 reps
C3. Plank Shoulder taps x 20 reps 
*Rest 1:00 b/w sets

D. 3 Sets:
D1. Dual dumbbell row x 15 reps
D2.Dumbbell Single Leg Calf Raise  x 20 reps/side
*Rest :15 sec b/w sets

A. Warm Up x 3 Sets:
A1. 200m Run or Row (or jog in place for 1 minute)
A2. Mountain Climbers x 20 reps
A3. Bodyweight get up x 5 reps

200m Run or Row or Jog in place for 1 minute

- 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

- Start in a standing position
- Slowly lower yourself down to a seated position and lay back in a "rocking" motion with feet/butt  off ground 
- Use that momentum to propel yourself forward and back to a standing position without the use of your hands

*To modify you can use your hands to help get up to a standing position*

Bodyweight get ups

Warm Up

B. 4 Sets:
B1. Heels elevated 1 & ¼ Goblet Squat x 12 reps
B2. Banded (or dumbbell) Alternating Step ups x 12 reps (6/side)
B3. Bulgarian Jumping Lunge x 12 reps (6/side)
*Rest 1:00 b/w sets
Note: if you don’t have anything to elevate your heels, do them on flat ground and if you don’t have something for step-ups, perform reverse lunges

*If no place to elevate heels do them on ground

- Place your heels on an incline board or plates. Grasp the dumbbell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals.
- Keep your elbows tucked in and lower your body by flexing the hips and knees slowly and under control until your hip crease is below knee crease, keeping your weight over the middle and heel area of your foot. 
- Then, add a controlled pulse at the bottom of the squat, lifting up 1/4 of the way then lowering back down. 
- Exhale as you press your feet into the ground, extending your hips and knees, and keeping your knees in line with, or slightly outside of, your second toe and stand up.

Heels elevated 1 & 1/4 goblet squat

(6/side - 12 reps total)
*Can use box bench or stable elevated surface
*If no elevated surface perform reverse lunges 

- Stand in front of a bench or step, holding a pair of dumbbells with your arms by your side, palms facing in.
- Step up onto the bench and press through the foot on the bench/box to straighten your leg and come to full extension at top of the box, while lifting the other leg up to the box.
- Slowly lower your leg back to the starting position in a controlled decent and place both feet on the ground.
- Alternate legs and repeat.

Dumbbell alternating step-ups

(12 reps total - 6 reps/side)

- Place your back foot up on a bench/box and your other foot should be 1-2 feet out from the bench/box.
- Squat down with your leg till it makes a 90 degree angle.
- Explosively, drive through your foot to full extension and jump upwards so that your foot comes off of the ground.
- Make sure you're front leg does not cave in, actively push your knee out.
- This completes one repetition for that leg.

Jumping Bulgarian split squat

Circuit 1

C. 4 Sets:
C1. High Plank x 30 sec
C2. Plank up downs x 10 reps
C3. Plank Shoulder taps x 20 reps 
*Rest 1:00 b/w sets

- 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

- Begin in a full plank on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

Plank up/downs

- 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

Circuit 2

D. 3 Sets:
D1. Dual dumbbell row x 15 reps
D2.Dumbbell Single Leg Calf Raise  x 20 reps/side
*Rest :15 sec b/w sets

- Holding a dumbbell in each hand using a neutral (hammer) grip, stand with your feet shoulder-width apart.
- Keeping a natural curvature of your spine, flex your hips and knees until your torso is horizontal or close to horizontal.
- Allow the dumbbells to hang down by your sides, with your shoulders stretching downward.
- Keeping your elbows close to your body, exhale as you pull the dumbbells up to the sides of your waist and squeeze your back muscles.
- Inhale as you lower the dumbbells to the starting position, with your shoulders stretching downward.

Dual dumbbell rows

(20 reps/side - 40 reps total)

- Hold a single dumbbell in your hand and using the other to support you (on a chair or stationary object)
- Perform calf raises on the leg that is on the opposite side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Dumbbell single leg calf raise

Circuit 3

8/26 - Full Body Pump Sesh

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

Misty Kale

4/25 - Thursday Arm WOD

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 🏋️‍♀️ 😊

8/26 - Full Body Pump Sesh

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