Name: Playbook - Sarah Herse - 9/20 - Chest, Shoulders, Triceps, & Abs
Uploaded: 2022-12-11T21:24:17.477Z
Duration: 30 min
Description: 9/20 - Chest, Shoulders, Triceps, & Abs

A. Warm-up x 3 Sets:
A1. Inchworm to push-up x 5 reps
A2. Plank jacks x 10 reps
A3. Hollow body hold x 20 seconds
A4. Child’s pose x 20 seconds

B. 3 Sets:
B1. Dumbbell kneeling arnold press x 10 reps
B2. Kneeling overhead dumbbell triceps extension x 10-15 reps
B3. Lemon squeezer x 10 reps
B4. Dumbbell Russian twist x 12 reps 
*Rest 20 seconds between sets
*Try for 15-30# DB’s on press & use one of the same db’s for the tricep extensions & Russian twists

C. 4 Sets:
C1. Incline explosive push-ups x 5 reps
C2. Incline push-ups x 5-10 reps
C3. Incline down dog to plank x 5 reps
C4. Flutter kicks x 30-40 reps
*Rest 20 seconds between sets
*Note: you can perform these from knees if needed and/or you can perform them flat on the ground without the incline

D.  Shoulder burnout x 3 sets:
D1. Dumbbell alternating lateral raises with iso hold x 10 reps
D2. Poliquin raises x 10 reps
D3. Dumbbell reverse fly x 10 reps
* use light weights, ~5-15# DBs

E. Optional ab circuit x 3 sets : :30 on/ :30 off for each movement
E1. V-ups x 30 seconds (option to hold light
DB) (Rest 30 seconds)
E2. DB Figure 8’s x 30 seconds (Rest 30 seconds)
E3. Side plank reach throughs (option to hold light DB) x 30 seconds each side
Rest 1 min between sets.

A. Warm-up x 3 Sets:
A1. Inchworm to push-up x 5 reps
A2. Plank jacks x 10 reps
A3. Hollow body hold x 20 seconds
A4. Child’s pose x 20 seconds

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.

Plank jacks

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Raise your head, shoulders, legs off the floor and hold for recommended amount of time

*Can bend your knees if you need to modify*

Hollow body hold

- Starting on all fours send your hips and butt back as far as comfortable while extending your arms out straight
- Should feel the stretch in your back and arms 
- Take a few deep breaths and stay in that position for a few seconds.

Childs Pose Hold

Warm Up

B. 3 Sets:
B1. Dumbbell kneeling arnold press x 10 reps
B2. Kneeling overhead dumbbell triceps extension x 10-15 reps
B3. Lemon squeezer x 10 reps
B4. Dumbbell Russian twist x 12 reps 
*Rest 20 seconds between sets
*Try for 15-30# DB’s on press & use one of the same db’s for the tricep extensions & Russian twists

- Start by getting on your knees and torso tall
- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell kneeling arnolds press

10-15 reps

- Grab a pair of dumbbells and start in a kneeling position 
- Press the dumbbells over head until your arms are straight and your biceps are next to your ears. Your palms should face each other. This is the starting position.
- Without moving your upper arms, bend your elbows to lower the weights behind your head until your forearms are at least parallel to the floor. Pause, then straighten your arms to return to the starting position.
- Repeat for recommended amount of reps

Tall Kneeling Overhead Dumbbell Tricep Extensions

- Laying on the ground get into a hollow rock position (legs, arms, and head off the ground)
- Your back should still be firmly on the ground
- Start getting into a tuck position by bringing your upper body up off the ground at the same time as you bring your legs into your chest
- Return to starting position to complete the rep
*Feet and legs should not touch the ground throughout the movement*

Lemon squeezer

- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold a dumbbell in your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.

Dumbbell Russian twist

Circuit 1

C. 4 Sets:
C1. Incline explosive push-ups x 5 reps
C2. Incline push-ups x 5-10 reps
C3. Incline down dog to plank x 5 reps
C4. Flutter kicks x 30-40 reps
*Rest 20 seconds between sets
*Note: you can perform these from knees if needed and/or you can perform them flat on the ground without the incline

- Start with your upper body on an elevated surface (bench or box)
- Lower down until chest touches surface, as you come out of the push up explode up taking your hands off the surface
- Land softly and repeat for recommended amount of reps

Incline explosive push ups

(5-10 reps)

- Start with your hands on a box (or elevated surface)
- Perform a push-up coming down slowly until touches that surface
- Explosively push back up until arms are fully locked out
- Keep your core engaged
- Repeat for recommended amount of reps

Incline push up

- Start with hands on elevated surface and body at a incline
- Push hands on bench and lean back on feet into a "Down dog" position 
- Return to the incline plank position
- Repeat for recommended amount of reps

Incline down dog to plank

(30-40 reps)

- Lie flat on the floor, with your legs extended in front of you.
- Place your hands under your hips (or by your sides to increase difficulty), and keep your eyes toward the ceiling as you lift your feet off of the floor.
- Start the movement by then doing repeated, small lifts with each leg - without letting your feet touch the floor.

Flutter kicks

Circuit 2

Circuit 3: Shoulder burnout x 3 sets:
D1. Dumbbell alternating lateral raises with iso hold x 10 reps
D2. Poliquin raises x 10 reps
D3. Dumbbell reverse fly x 10 reps

- Stand holding a dumbbell in either hand by your side. 
- Slightly bend your knees and raise both dumbbells laterally 
- While keeping one raised, lower one of the dumbbells by your side.
- Repeat same movement on other side. 
- One arm should be holding the dumbbell laterally while the other is moving

Dumbbell alternating lateral raise with iso hold

- Holding a dumbbell in each hand
- Raise them in front in a "hammer" curl style until arm makes 90 degree angle.
- Then raise your upper arms laterally (while elbows still bent)
- Then straighten your arms so your hands go out from that 90 degrees and are straight (laterally) and then lower back down to your side.

Poliquin raise

- 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

Shoulder burnout 1

F.       Ab Circuit x 3 sets : :30 on/ :30 off for each movement
F1. V-ups x 30 seconds (option to hold light
DB) (Rest 30 seconds)
F2. DB Figure 8’s x 30 seconds (Rest 30 seconds)
F3. Side plank reach throughs (option to hold light DB) x 30 seconds each side
Rest 1 min between sets.

- 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
To modify, bend your knees or do sit-ups instead

V-ups (with dumbbell optional)

- Pick up a dumbbell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions

9/20 - Chest, Shoulders, Triceps, & Abs

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