Name: Playbook - Sarah Herse - 9/23 - Full Body Pump Sesh
Uploaded: 2022-12-11T21:22:25.492Z
Duration: 30 min
Description: 9/23 - Full Body Pump Sesh

First week doing the Daily Dose workouts and it has been fire👏👏👏 Love it!

Star

A. Warm Up x 3 Sets:
A1. Inchworm w/ push up x 5 reps
A2. Star jumps x 10 reps
A3. Standing twists x 20 reps 

B. 4 Sets:
B1. Dumbbell RDL x 12 reps
B2. Single leg Dumbbell hip thrust x 8/leg
B3. 1 & 1/4 goblet squats x 12 reps
*Rest 60 sec b/w sets
**Try for heavy weights on the RDL and goblet squat (20-40# DB’s) and go a little lighter on the single leg hip thrust (15-25#)

C. 5 Sets:
C1. Dumbbell Seated Strict Press x 10 reps
C2. Dumbbell reverse fly x 10 reps
*Rest 45 sec b/w sets
**Use a moderate weight on the strict press (15-35# DB’s) and lighter on the reverse fly (5-15# DB’s)

D. 3 Rounds:
D1. Dumbbell shotgun crunches x 20 reps (can also do without DB)
D2. Russian twists x 20 reps (10/side)
D3. Flutter kicks x 20 reps
*Rest 45 sec b/w sets

A. Warm Up x 3 Sets:
A1. Inchworm w/ push up x 5 reps
A2. Star jumps x 10 reps
A3. Standing twists x 20 reps

- 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

- Start in the standing position with your knees slightly bent. - Bring hands together by your knees and explosively jump up
- Hands should be in the Y shape while legs jump out (looking like a star shape)
- Land back in a partial squat with legs together and repeat for recommended amount of reps

Star Jumps

- 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. Dumbbell RDL x 12 reps
B2. Single leg Dumbbell hip thrust x 8/leg (can sub w/ single leg glute bridge if preferred)
B3. 1 & 1/4 goblet squats x 12 reps (optional: elevate heels)
*Rest 60 sec b/w sets
**Try for heavy weights on the RDL and goblet squat (20-40# DB’s) and go a little lighter on the hip thrust (15-25#)

- 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

(8/leg - 16 total reps)
- Place your upper back on the box or stable elevated surface  and weight on your hip area
- Knees should be bent and feet firmly planted on ground
- With one leg elevated push through the foot on the floor and raise your hips 
- Squeeze your glutes at the very top and slowly lower back down 
- Repeat for recommended amount of reps and repeat on opposite leg

Single Leg Weighted Hip Thrust

*Can elevate heels if want to, or do them on floor*

- 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

Circuit 1

C. 5 Sets:
C1. Dumbbell Seated Strict Press x 10 reps
C2. Dumbbell reverse fly x 10 reps
*Rest 45 sec b/w sets
**Use a moderate weight on the strict press (15-35# DB’s) and lighter on the reverse fly (5-15# DB’s)

- Start by sitting on a bench/box with feet planted on the ground and a dumbbell in each hand (can rest them on thighs)
- Start by bringing the dumbbells to your shoulders with your palms facing you
- With a tall spine/chest and engaged core press up until arms are fully extended
- Bring them back down to shoulder height in a controlled manner to complete one rep.

Dumbbell seated strict press

- 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

Circuit 2

D. 3 Rounds:
D1. Dumbbell shotgun crunches x 20 reps (can also do without DB)
D2. Russian twists x 20 reps (10/side)
D3. Flutter kicks x 20 reps
*Rest 45 sec b/w sets

*Can also do without DB*

(20 reps total - 10/side)
- Sit on a bench or box and place a dumbbell on the tops of your feet.
- Leaning back and holding the sides of the bench as supports 
- Bring your legs off the ground so you are almost laying flat. This is your starting position
- At the same time bring your knees in and chest forward so you are meeting in the middle to created the "crunch" position
- Then return to starting position to complete the rep.

Dumbbell shotgun crunches on bench

(20 reps total - 10/side)

- 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

- 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.

9/23 - Full Body Pump Sesh

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