Name: Playbook - Sarah Herse - 9/29 - Back, Biceps, & Hamstrings
Uploaded: 2022-12-11T21:27:03.790Z
Duration: 30 min
Description: 9/29 - Back, Biceps, & Hamstrings

A. Warm-up x 3 sets
A1. Plank jacks x 10 reps
A2. Superman lift x 5 reps
A3. Glute bridge x 20 reps

B. 3 Sets:
B1. 2 position single arm bent over row x 10 reps of complex per arm
*Rest 30 seconds between sets
*Try for 15-35# DB

C. 4 Sets:
C1. Single arm alternating dumbbell snatch x 10 reps
C2. Mini band dumbbell staggered stance RDL x 10/side (if you don’t have a mini band, just use a heavier dumbbell)
*Rest 30 seconds between sets
*Try for a moderate dumbbell, ~15-35#

D. 4 Sets:
D1. Dumbbell hang clean x 10 reps
D2. Dumbbell bicep curl x 10 reps
*Rest 45 seconds between sets
*use the same weights for both movements (~10-25# DB’s)

A. Warm-up x 3 sets
A1. Plank jacks x 10 reps
A2. Superman lift x 5 reps
A3. Glute bridge x 20 reps

- 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

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.

Superman lifts

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Warm Up

B. 3 Sets:
B1. 2 position single arm bent over row x 10 reps of complex per arm
*Rest 30 seconds between sets
*Try for 15-35# DB

- Stand in a staggered stance with one foot forward and other behind you (almost in a lunge)
- Take the dumbbell in the arm opposite to the leg that is in front
- Pull the dumbbell straight up (shoulder to sky) towards the side of your chest (heads of dumbbell are front to back)
- Lower it back down and then pull it up again but with your arm at an outward angle (turn dumbbell where the heads are side to side)
- That completes one rep
- Repeat on opposite arm with opposite leg forward

2 Position Single Arm Bent Over Row

C. 4 Sets:
C1. Single arm alternating dumbbell snatch x 10 reps (5/side)
C2. Mini band dumbbell staggered stance RDL x 10/side (if you don’t have a mini band, just use a heavier dumbbell)
*Rest 30 seconds between sets
*Try for a moderate dumbbell, ~15-35#

- Start with a dumbbell directly below you so that you are standing over it evenly. Squat down so that you are in a similar start position to a deadlift, with the chest and head up and shoulders slightly higher than the hips.
-Lift the dumbbell with the legs and back, coming straight up with the dumbbell, making sure not to bend the arm early. The arm should remain straight until the dumbbell gets to about the hip, in which the momentum from the first part of the pull should seamlessly transition into the arm, pulling upward on the dumbbell to continue its ascent. Once you have pulled as high as you can, turn the elbow underneath the dumbbell to end up with the weight overhead.
-Once the dumbbell has traveled overhead, dip while receiving the dumbbell.

Dumbbell alternating snatch

(10/side - 20 reps total)
*If no band available just use a heavier DB*

- Start by standing on a mini band with one leg and the other side around the middle of a dumbbell
- Get into a staggered stance with non-banded leg in the back. - Hold the dumbbell with the arm that is opposite of banded leg
- Keeping your spine in a neutral position and squeezing the shoulder blades, start sending the hips back until the dumbbell is almost touching floor
- Stand back up until full extension constantly keeping tension in band

Mini band dumbbell staggered stance RDL

Circuit 1

D. 4 Sets:
D1. Dumbbell hang clean x 10 reps
D2. Dumbbell bicep curl x 10 reps
*Rest 45 seconds between sets
*use the same weights for both movements (~10-25# DB’s)

- Hip-width stance
- hands about one thumbs distance from hips
- Hook grip on dumbbells
- Lumbar curve maintained
- Deadlift the deadlifts to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulders shrug, followed by a pull under with the arms
- Dumbbells are received in a partial front 
- Complete at full hip and knee extension with the bar in the front rack position

Dumbbell hang power clean

- 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 the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

9/29 - Back, Biceps, & Hamstrings

More workouts from Sarah Herse