Name: Playbook - Sarah Herse - Dumbbell only - Back, Biceps, & Hamstrings
Uploaded: 2024-03-20T21:08:55.153Z
Duration: 30 min
Description: Dumbbell only - Back, Biceps, & Hamstrings

A. Warm-up x 2 Sets:
A1. No push-up burpee x 10 reps
A2. Kneeling thoracic twists x 10/side
A3. Glute bridges x 20
 
B.  4 Sets:
B1. Dumbbell RDL x 8 reps with 3 count eccentric (slow on the way down)
B2. Dumbbell deadlift x 6 reps (regular tempo)
B3. Mini band dual pull down x 15 reps
Note: After the RDLs, go immediately into the deadlifts by bringing the dumbbells to your sides and bringing them all the way to the ground (using more knee bend than on the RDLs). Go heavy!
 If you don’t have a mini band, you can perform the pulldown movement with just your arms, squeezing your upper back & lat muscles. (or sub with pull-ups/lat pulldowns if you have access to equipment)
*Rest 30 seconds between sets
 
C. 3 Sets:
C1. 2 position bent over dumbbell row x 10 reps of complex per arm
C2. Dumbbell reverse fly x 10 reps
C2. Mini band external rotation x 15 reps
*Rest 20 seconds between sets
 
D. 4 Sets:
D1. Cross body hammer curl x 6 reps (3/arm)
D2. Dumbbell hammer curl x 6 reps (both arms together)
D3. Dumbbell bicep curl x 6 reps (both arms together)
D4. Reverse plank march x 10 reps
D5. Reverse plank hold x 10 seconds (focus on lifting hips up high & engaging hamstring)
*Rest 10 seconds between sets

A. Warm-up x 2 sets
A1. No push-up burpee x 10 reps
A2. Kneeling thoracic twists x 10/side
A3. Glute bridges x 20

- Place your hands on the floor on front of you
- Hop back with feet behind you (plank position)
- Hop forward and stand up and jump to complete movement

No Push Up Burpee

(10/side - 20 reps total)

- Kneel on all fours with your fore arms on the ground 
- Placing one hand behind your head and keeping your hips under you twist your torso/chest towards the ceiling slowly.
- Tap the ground with your elbow to complete the rep.
- Same process on the other side

Kneeling thoracic twists

- 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.  4 Sets:
B1. Dumbbell RDL x 8 reps with 3 count eccentric (slow on the way down)
B2. Dumbbell deadlift x 6 reps (regular tempo)
B3. Mini band dual pull down x 15 reps
Note: After the RDLs, go immediately into the deadlifts by bringing the dumbbells to your sides and bringing them all the way to the ground (using more knee bend than on the RDLs). Go heavy!
 If you don’t have a mini band, you can perform the pulldown movement with just your arms, squeezing your upper back & lat muscles. (or sub with pull-ups/lat pulldowns if you have access to equipment)
*Rest 30 seconds between sets

*3 count eccentric (slow on the way down)

- 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

*Regular tempo*

- Hold a pair of dumbbells in front of you with an overhand grip, palms facing
- Hinge forward at your hips, slightly bending the knees, lowering the dumbbells to the ground without allowing your back to round. 
- Brace core and lift back to the starting position.

Dumbbell Deadlift

- Holding a mini band around your hands and feet shoulder-width apart
- Bring your arms above your head until full extension
- Keeping core engaged pull your arms apart and bring them down so the band goes behind your head
- There should be constant tension in the band
- Return to starting position to complete the rep.

Mini band dual pull down

Circuit 1

C. 3 Sets:
C1. 2 position bent over dumbbell row x 10 reps of complex per arm
C2. Dumbbell reverse fly x 10 reps
C2. Mini band external rotation x 15 reps
*Rest 20 seconds between sets

(10 reps of complex per arm/20 reps total)

- 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

- 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

- Stand shoulder-width apart
- Take a mini band and place around wrists/hands
- With palms facing each other and elbows tucked by your side
- Rotate each arm out towards your sides (while keeping elbows tucked) until tension is felt in band 
- Return to starting position

Mini band arm external rotation

Circuit 2

D. 4 Sets:
D1. Cross body hammer curl x 6 reps (3/arm)
D2. Dumbbell hammer curl x 6 reps (both arms together)
D3. Dumbbell bicep curl x 6 reps (both arms together)
D4. Reverse plank march x 10 reps
D5. Reverse plank hold x 10 seconds (focus on lifting hips up high & engaging hamstring)
*Rest 10 seconds between sets

(3/arm - 6 reps total)

- Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Cross body hammer curl

(both arms together)

- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell hammer curl

(both arms together)

- 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.

Dumbbell bicep curl

- Start by putting hands behind you on floor (shoulder-width) apart and lifting your hips up so you body is in a straight line
- Shoulders should be right over hands and heels on the ground with toes facing upward
- Bring one knee up to your chest and back to the ground
- Repeat other side 
- Continue for recommended amount of reps

Reverse Plank March

*Focus on lifting hips up high & engaging hamstrings*

- Sit on the floor with your legs straight and your hands behind your hips. Your fingers should be facing your hips and your feet should be pointed forward. Your shoulders should be directly over your hands. 
- Rotate your shoulders outward to engage your lats.
- Slightly tuck your pelvis, and squeeze your glutes and quads. Engage your core.
- While maintaining your alignment, lift your hips off the floor. Your body should form a straight line from your shoulders to your ankles. Your heels should be in contact with the ground with your toes pointed forward.
- Continue to engage your core and maintain full-body tension.

Reverse Plank

Circuit 3

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

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would love to see some modified moves within this workout. I loved how quick and simple it was!!!

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That was a great workout for me. Your Spectacular.

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