Name: Playbook - Sarah Herse - 9/27 - Chest, Shoulders, Triceps, & Abs
Uploaded: 2022-12-11T21:28:27.546Z
Duration: 30 min
Description: 9/27 - Chest, Shoulders, Triceps, & Abs

Michelle

A. Warm-up x 3 Sets:
A1. Plank jack + jumping jack x 5 reps
A2. Ground to sky reach  x 10 reps
A3. Push-ups x 5 reps
A4. Plank hold x 10 seconds

B. Upper body circuit (time-based)
B1. Push-ups: 3 sets of max reps in 30 seconds, rest 30 seconds between sets
B2. DB Upright Row (30 seconds on, 30 seconds off for 3 sets)
B3. DB lateral raises (30 seconds on, 30 seconds off for 3 sets)
B4. DB front raise (30 seconds on, 30 seconds off for 3 sets)
B5. DB Reverse Fly (30 seconds on, 30 seconds off for 3 sets)
*Choose weights for each exercise that you could do ~15 unbroken reps with when fresh
Go a little heavier on the upright row (10-25# DB’s) and lighter on the other exercises (5-15# DB’s)

C. Ab workout 16 x 4 Rounds:
C1. Dumbbell chop sit-up x 10 reps each side
C2. Dumbbell overhead sit-ups x 10 reps
C3. Lying leg lifts x 10 reps
C4. Hip lifts x 10 reps
*Rest 30 seconds
*Use a lighter weight on this ~10-15#

D. Finisher - Tabata banded floor press
8 rounds of 20 seconds on:
D1. Banded chest press (or sub with light DB’s if you don’t have a band)
D2. Banded (or db) chest press hold x 10 sec (do this during the 10 sec rest period)

A. Warm-up x 3 Sets:
A1. Plank jack + jumping jack x 5 reps
A2. Ground to sky reach  x 10 reps
A3. Push-ups x 5 reps
A4. Plank hold x 10 seconds

- 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.
- Jump up from that and complete one jumping jack to complete one rep of the movement.

Plank jack + jumping jack

- 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

- 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

- 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

Warm Up

B. Upper body circuit
B1. Push Ups: max reps in 30 seconds, rest 30 seconds between sets for 3 sets
B2. DB Upright Row (30 seconds on, 30 seconds off for 3 sets)
B3. DB lateral raises (30 seconds on, 30 seconds off for 3 sets)
B4. DB front raise (30 seconds on, 30 seconds off for 3 sets)
B5. DB Reverse Fly (30 seconds on, 30 seconds off for 3 sets)
*Choose weights for each exercise that you could do ~15 unbroken reps with when fresh

30 seconds on, 30 seconds off for 3 sets

- Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Dumbbell upright row

30 seconds on, 30 seconds off for 3 sets

- 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

30 seconds on, 30 seconds off for 3 sets

- 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

30 seconds on, 30 seconds off for 3 sets

- To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
- Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
- Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
- The arms should be elevated until they are parallel to the floor.
- Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.

Dumbbell reverse fly

Circuit 3 - Upper Body Dumbbell Burner (time-based)

C. 4 Rounds:
C1. Dumbbell chop sit-up x 10 reps each side
C2. Dumbbell overhead sit-ups x 10 reps
C3. Lying leg lifts x 10 reps
C4. Hip lifts x 10 reps
*Rest 30 seconds

- Start laying on your back with holding one dumbbell with both hands
- Feet planted on the ground
- As you come to sit up twist your torso to one side (dumbbell should be on the outside of your knee when you sit up)
- Lower back down and repeat on opposite side

Dumbbell chop sit-up

- Lay on back knees bent feet planted with dumbbells overhead. 
- Raise to sit up while holding dumbbells overhead
- Slowly return to laying position while keeping dumbbell overhead (in front of face) in locked out position.

Dumbbell overhead sit-up

- Lay with your legs straight up, and glue your lower back to the floor.
- Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch, then return to the starting position.

Lying leg raises

- Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
- Pause at the top of the motion, and return to the starting position.

Hip lift

Ab workout 16 - Creative Dumbbell Circuit!

D. Finisher - Tabata banded floor press
8 rounds of 20 seconds of: 
D1. Banded chest press (or sub with light DB’s if you don’t have a band)
*10 seconds of banded (or db) chest press hold with arms extended up (do this during the rest period)

9/27 - Chest, Shoulders, Triceps, & Abs

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