Name: Playbook - Sarah Herse - 9/2 - Full Body Pump Sesh
Uploaded: 2022-12-11T21:13:21.642Z
Duration: 30 min
Description: 9/2 - Full Body Pump Sesh

A. Warm Up x 3 Sets:
A1. Ground to Sky Jumps x 10 reps
A2. Cat/Cow x 5 reps 
A3. Standing Twists x 20 reps

B. 4 Sets:
B1. Skull Crushers x 15 reps
B2. Push Ups x Max reps (aim for 15+ reps) 
*Rest 1:00 b/w sets
**If you don’t have a bench, you can do the skull crushers on a mat

C. 4 Sets:
C1.Double Dumbbell Front Raise x 16 reps 
C2. Dumbbell Passing Front Raise x 14 reps
C3. Bus Drivers x 12 reps
*Rest 1:00 b/w sets 
**Use light weights and try to go unbroken 

D. 1 Set:
D1. Banded (or light dumbbell) bicep curls x 50 reps 
D2. Air squats x 50 reps
D3. Feet Elevated Glute bridge with mini band x 50 reps
D4. Frog pump (no weight) x 50 reps
D5. Sit-ups x 50 reps (anchor feet if needed)

A. Warm Up x 3 Sets:
A1. Ground to Sky Jumps x 10 reps
A2. Cat/Cow x 5 reps 
A3. Standing Twists x 20 reps

- 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

- 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

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

Warm Up

B. 4 Sets:
B1. Skull Crushers x 15 reps
B2. Push Ups x Max reps (aim for 15+ reps) 
*Rest 1:00 b/w sets
**If you don’t have a bench, you can do the skull crushers on a mat

- Lay flat on a bench, with a dumbbell in each hand.
- Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears

Dumbbell skull crushers

*Max reps 
*Aim for 15+

- 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

Circuit 1

C. 4 Sets:
C1.Double Dumbbell Front Raise x 16 reps 
C2. Dumbbell Passing Front Raise x 14 reps
C3. Bus Drivers x 12 reps
*Rest 1:00 b/w sets 
**Use light weights and try to go unbroken

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

Dumbbell front raise

- Stand shoulder width apart and hold one dumbbell in your hand (palm facing your thigh)
- Raise the dumbbell up in front of you until you reach shoulder height, then pass the dumbbell to the other hand and lower it back down to your thigh.
- Repeat motion to complete rep.

Single arm dumbbell passing front raise

- Stand with feet hip-width apart and hold one dumbbell straight out in front of your body.
- While maintaining an engaged core twist the dumbbell so it goes from horizonal position to vertical in an alternating motion.
- Be sure to not twist your hips as you move the dumbbell.

Dumbbell bus drivers

Circuit 2

D. 1 set
D1. Banded (or light dumbbell) bicep curls x 50 reps 
D2. Air squats x 50 reps
D3. Feet Elevated Glute bridge with mini band x 50 reps
D4. Frog pump (no weight) x 50 reps
D5. Sit-ups x 50 reps (anchor feet if needed)

*Can sub with light dumbbells*

- Stand on one side of the band shoulder-width apart.
- Grabbing the sides of the band (about half way up).
- Standing tall with chest up and shoulders pulled back, keep your upper arm locked by your ribs and bend at the elbow to pull your hands toward your shoulders.
- You should feel tension in the band as you contract your biceps.
- Slowly lower the band back to your hips after reaching close to shoulder height to complete the rep.

Banded bicep curls

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

*Can do it on the ground if needed*

- Place a mini band around your lower thigh and lie flat on your back with your feet elevated on a box or bench.
- Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
- Pull your hips up as high as you can while clenching your glutes
- Squeeze your glutes momentarily at the top before lowering back down to starting position

Feet elevated glute bridge with mini band

- Lying on your back, bend at the knees, and press the bottom your feet together. 
- Drive your knees toward the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Frog pumps

*Can anchor feet if needed*

- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Using your arms, touch the ground above you and then swing them forward to assist you on getting your upper body off the ground and then touch the floor by your feet and lower back down to complete one rep.

9/2 - Full Body Pump Sesh

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