Name: Playbook - Sarah Herse - 8/4 - Friday Full Body WOD
Uploaded: 2024-04-23T22:35:50.360Z
Duration: 30 min
Description: 8/4 - 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

B. 5 Rounds for time
B1. Single arm devil’s press x 12 reps (6/side, alternating)
B2. V-ups x 12 reps
B3. Single arm dumbbell thruster x 6/side
B4. Step-ups with single dumbbell* x 12 reps
*Sub with goblet reverse lunges if needed
*Women try for 15-35# DB; Men try for 20-50# DB

C. Optional additional strength/hypertrophy work x 4 sets
C1. Dumbbell single arm alternating bicep curls x 20 reps
C2. Dumbbell RDL’s x 10 reps
C3. Dumbbell lateral raises x 20 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)

B. 5 Rounds for time
B1. Single arm devil’s press x 12 reps (6/side, alternating)
B2. V-ups x 12 reps
B3. Single arm dumbbell thruster x 6/side
B4. Step-ups with single dumbbell* x 12 reps
*Sub with goblet reverse lunges if needed
*Women try for 15-35# DB; Men try for 20-50# DB

*6/side alternating - 12 total reps*
- Stand tall. Dumbbell hanging by your side.
- Hinge at the hips and place the dumbbell on the floor right outside your shoulder.
- Jump or step the feet back into a plank and lower the chest and thighs to the ground. Chest lands inside of the dumbbell. 
- Perform a Push-Up to get back to the plank position then jump or step the feet forward right under your hips.
- Grab the dumbbell then snatch or swing the it from between the legs and use powerful hip extension to get the dumbbells overhead, to a locked-out position.

Single arm devils press

*modify by bending knees or doing single leg v-ups
- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

*6/side*
- Holding a dumbbell in one hand at your shoulders (other by your side) lower into the bottom of a squat
- Drive your feet through the floor as you come up from the squat 
- As you reach extension press the dumbbell overhead in one smooth motion until arm is fully locked out
- Lower the dumbbells back to your shoulders repeating the movement
- Repeat on opposite arm

Single Arm Dumbbell thruster

*Sub with reverse lunges if you don't have a bench/box
-Holding dumbbell in the front rack position (or somewhere it is comfortable holding, like behind the head)
- Chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat with opposite leg 
- Continue for recommended amount of reps

Single Dumbbell Step Ups (or lunges)

Circuit 1

C. Optional additional strength/hypertrophy work x 4 sets
C1. Dumbbell single arm alternating bicep curls x 20 reps
C2. Dumbbell RDL’s x 10 reps
C3. Dumbbell lateral raises x 20 reps

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl one dumbbell contracting your bicep and the other still by your side. Continue to raise the weights until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbell back to the starting position. Then repeat on the other arm.
- Repeat for the recommended amount of repetitions.

Single arm alternating dumbbell bicep curls

- 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 tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

Dumbbell lateral raise

Optional Additional Strength/Hypertrophy Work

8/4 - 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 🏋️‍♀️ 😊

8/4 - Friday Full Body WOD

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