Name: Playbook - Sarah Herse - W1/D1
Uploaded: 2024-03-20T21:08:54.729Z
Duration: 45 min
Description: W1/D1

Sarah

Welcome to the limited equipment version of Express Lift! This version is designed for those who are working with a home gym or warehouse-style gym. You will need access to a variety of free weights (barbell or dumbbell), a pull-up bar, and bands. 

A. Warm-up x 2 sets
A1. Leg swings x 10/leg
A2. Hip CARs x 5 reps each direction, each leg
A3. Cat/Cow x 10 reps
A4. Reverse snow angel x 5 reps
A5. Scap push-ups x 10 reps
A6. Active hang from pull-up bar x 10 seconds

Note: For today’s workout, choose weights that are moderately challenging, ~RPE 7-8 (weight that feels like a 7/10 difficulty). You don’t need to go to failure today. We’re just getting started so give yourself some room to grow over the coming weeks. ALso note that because today is lower volume, this workout might be shorter than the rest of the workouts in the coming weeks.

B. 4 Sets
B1. Barbell (or dumbbell) back squat
1 x 20 reps with very light weight (or empty barbell)
3 x 15 reps at RPE 7-8*
*Rest 90 seconds between sets
*Choose a weight that feels like a 7/10 difficulty for all 3 sets

C. 3 Sets 
C1. Seated dumbbell strict press x 12 reps
C2. Seated dumbbell  bicep curl x 12 reps
*Rest 45 seconds between sets

D. 3 Sets
D1. Dumbbell staggered stance RDL x 10/side
*Rest 45 seconds between sets

E. 3 Sets
E1. Dumbbell pullover (on bench or floor) x 15 reps
*Rest 45-60 seconds between sets

F. Finisher
F1. Incline (or regular) push-ups
Accumulate 50 quality reps as quickly as possible.
*If you cannot do 8 quality regular push-ups unbroken, then do these at an incline. Make sure your chest touches the ground (or incline surface) on every rep. To make it easier, increase the incline (or you can also perform on your knees with an incline). Break these into as many sets as needed. 

G. 3 Sets (optional calves)
G1. Dumbbell calf raises on plates x 10-20 reps
*Rest 60 seconds between sets
**If you don’t have plates, just do these on the ground

A. Warm-up x 2 sets
A1. Leg swings x 10/leg
A2. Hip CARs x 5 reps each direction, each leg
A3. Cat/Cow x 10 reps
A4. Reverse snow angel x 5 reps
A5. Scap push-ups x 10 reps
A6. Active hang from pull-up bar x 10 seconds

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Start on hands and knees with hands directly under shoulders
- Bring one leg up and to the size with knee bent (like a fire hydrant motion)
- Rotate it forward in a circular motion until hip is back in front of you - repeat twice and then rotate it the other way twice
- Perform on other leg

Hip CARs

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

- Lay your front side on the floor and stretch out the arms to the front with the palms pointing towards the floor and legs stretched out with your toes on floor.
- Lift your chest, arms, and legs so they hover over the floor and move the arms in an "snow angel" motion until they reach behind you (as far as comfortable) 
- Slowly return to starting position to complete rep
*Legs, chest, and arms should stay off the ground during the entire rep

Reverse snow angel

- Start in the pushup position, with your hands directly underneath your shoulders, a tight core and a neutral back.
- Keeping straight arms, simply retract and protract the shoulder blades.
- Keep the arms as straight as possible and do not allow the elbows to flex.

Scap Push Up

- Start by hanging from pull up bar with overhand grip
- Actively pull down on pull up bar so you engage your lats/back 
- Hold for a few seconds and then relax 
- Repeat for recommended amount reps/time

Active Hang From Pull Up Bar

Warm Up

B. 4 Sets
B1. Barbell (or dumbbell) back squat
1 x 20 reps with very light weight (or empty barbell)
3 x 15 reps at RPE 7-8*
*Rest 90 seconds between sets
*Choose a weight that feels like a 7/10 difficulty for all 3 sets

- Should-width stance with hands just outside shoulders and full grip on the bar
- Bar rests on upper back, elbows pointed slightly back
- Keep in line with toes and lumbar curve maintained
- Hips descend back and down and squat below parallel
- Drive feet through floor and push knees out until full extension is reached to complete the rep.

Barbell back squat

C. 3 Sets 
C1. Seated dumbbell strict press x 12 reps
C2. Seated dumbbell  bicep curl x 12 reps
*Rest 45 seconds between sets

- 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

- Begin with a dumbbell in both hands
- Sit on edge of bench with feet flat on floor
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Seated Dumbbell Bicep Curl

Circuit 1

D. 3 Sets
D1. Dumbbell staggered stance RDL x 10/side
*Rest 45 seconds between sets

- Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground.
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. 
- Come back up to the start position, by pushing your glutes forward. 
- Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

Dumbbell staggered stance RDL

E. 3 Sets
E1. Dumbbell pullover (on bench or floor) x 15 reps
*Rest 45-60 seconds between sets

- Lay face up on a bench, with your feet firmly planted on the ground. Maintain a slight arch in your lower back. 
- Hold a light to a moderate dumbbell at one end with both hands. Slightly bend your elbows and press the weight over your chest. 
- Lower your arms back, maintaining a slight bend in your elbows. Keep lowering the weight until you feel a good stretch in your chest muscles and lats. Reach back as far as you comfortably can. 
- Focus on pulling your arms back into position with your lat muscles. Again, keep your elbows just slightly bent throughout all phases of the lift.

Dumbbell pullover

F. Finisher
F1. Incline (or regular) push-ups
Accumulate 50 quality reps as quickly as possible.
*If you cannot do 8 quality regular push-ups unbroken, then do these at an incline. Make sure your chest touches the ground (or incline surface) on every rep. To make it easier, increase the incline (or you can also perform on your knees with an incline). Break these into as many sets as needed. 

- Start with your hands on a box (or elevated surface)
- Perform a push-up coming down slowly until touches that surface
- Explosively push back up until arms are fully locked out
- Keep your core engaged
- Repeat for recommended amount of reps

Incline (or regular) push up

G. 3 Sets (optional calves)
G1. Dumbbell calf raises on plates x 10-20 reps
*Rest 60 seconds between sets
**If you don’t have plates, just do these on the ground

- Hold two dumbbells, one in each hand
- Place plate on ground and put toes on it (heels should be hanging off)
- Press up onto your roes and raise your heels as high as you can 
- Pause at the top engaging your calf and lower back down in controlled motion
- Repeat for recommended amount of reps

W1/D1

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