Name: Playbook - Sarah Herse - Chest, Shoulders, Triceps, & Abs EMOM (with DBs)
Uploaded: 2024-03-20T21:08:54.489Z
Duration: 30 min
Description: Chest, Shoulders, Triceps, & Abs EMOM (with DBs)

Amazing! Workout! Thank you Sarah. 🙏🏻

Marina Wells

A. Warm-up x 2 Sets:
A1. Jumping jacks x 20 reps
A2. High knees x 20 reps
A3. Plank shoulder taps x 20 reps
A4. Band pull aparts x 20 reps

B. 25 min EMOM (Every minute on the minute for 5 rounds). Note: You can use a separate EMOM timer app or just look at your watch for this. If you prefer to just complete the reps at your own pace, that’s fine too)
Min 1: Single arm dumbbell hang clean & jerk x 7 per side
Min 2: Plank up/downs x 12 reps
Min 3: Reverse crunches x 15
Min 4: Single arm Dumbbell Thruster x 7/arm
Min 5: Dumbbell lateral raise x 20 reps
Note: Use a medium weight DB on hang clean & jerk and thruster. Women try for 15-35# DB and men try for 25-50#. Use a light set of DB’s for the lateral raises.

A. Warm-up x 2 Sets:
A1. Jumping jacks x 20 reps
A2. High knees x 20 reps
A3. Plank shoulder taps x 20 reps
A4. Band pull aparts x 20 reps

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

- Stand tall and hold a band shoulder width apart with some tension.
- Starting with your hands in front of you at chest height, pull the band until your arms are out to either side and the band is stretched across your chest.
- Squeeze your shoulder blades together and slowly return to having the band in front of you.

Band Pull Apart

Warm up

B. 25 min EMOM (Every minute on the minute for 5 rounds). Note: You can use a separate EMOM timer app or just look at your watch for this. If you prefer to just complete the reps at your own pace, that’s fine too)
Min 1: Single arm dumbbell hang clean & jerk x 7 per side
Min 2: Plank up/downs x 12 reps
Min 3: Reverse crunches x 15
Min 4: Single arm Dumbbell Thruster x 7/arm
Min 5: Dumbbell lateral raise x 20 reps
Note: Use a medium weight DB on hang clean & jerk and thruster. Women try for 15-35# DB and men try for 25-50#. Use a light set of DB’s for the lateral raises.

*EMOM - "Every minute on the minute" workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your recovery. Repeat that process for each minute of the workout. 
*Be sure to set up your phone/timer outside of the app to keep track of the time.

(Min 1, 6, 11, 16, 21)
*7 per side/14 reps total

- Stand shoulder width apart with dumbbell in one hand in the center of your body (between legs)
- Hinging at the hips and slight bend in knees jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to front, keeping dumbbell close to body.
- Receive with dumbbell resting on shoulder in front rack position
- Keeping feet planted, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving dumbbells up off shoulders until you reach a locked out position 
- Catch in a dip position and complete the rep by fully extending your legs
- This completes one rep, repeat on opposite arm

Single Arm Dumbbell Hang Clean & Jerk

(Min 2, 7, 12, 17, 22)

- Begin in a full plank on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

Plank up/downs

(Min - 3, 8, 13, 18, 23)

- Lay on your back, holding on to a stable surface, or heavy kettlebell behind your head.
- Press your knees straight toward the ceiling, lifting your hips off of the floor, and slowly lower your body back to the floor.

Reverse crunch

(Min - 4, 9, 14, 19, 24)
*7 reps/side - 14 reps total

- Holding a dumbbell in one hand at your shoulders (other by your side) lower into the bottom of a squat
- Drive your feet through the floor as you come up from the squat 
- As you reach extension press the dumbbell overhead in one smooth motion until arm is fully locked out
- Lower the dumbbells back to your shoulders repeating the movement
- Repeat on opposite arm

Single Arm Dumbbell thruster

(Min 5, 10, 15, 20, 25)

- 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

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Trying to get back into it. This was a killer. Thanks!

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GREAT!!! By the 3rd round, i needed a little more than 60sec rest before the next round! Lol. But, i loved it. Used 2 25lbs DBs and did 500 reps of JR as warm up. The plan was to do a 500rep JR funisher but i COULDN’T do it after completing the rounds! Had nothing else to give…lol

Chest, Shoulders, Triceps, & Abs EMOM (with DBs)

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