Name: Playbook - Sarah Herse - W1/D2 -Upper Body
Uploaded: 2024-03-20T21:08:53.880Z
Duration: 60 min
Description: W1/D2 -Upper Body

Lily

Great workout trying to stay accountable with my lifts while Ironman training!

Marybelle

Excellent! Great burn on second to last circuit!

Nadine

A. Warm-up x 2 Sets
A1. Weighted YTLs x 5 reps
A2. Down dog to up dog x 5 reps
A3. Windshield wipers x 10 reps (5/side)
A4. Push-up negative x 5 reps

B. 4 Sets
B1. Dumbbell Strict press @ 21x1 tempo (2 counts down and pause at top & bottom) x 8 reps
*Rest 60 seconds between sets
*Start with light dumbbells and increase to RPE 8-9 for remaining sets

C. 4 Sets
C1. Dumbbell pullover in hip bridge hold* x 12-15 reps
C2. Feet elevated pike handstand hold** x 20 seconds
*Rest 30 seconds between sets
*If you have access to a pull-up bar, sub with 5-10 assisted pull-ups
**If you cannot elevate your feet, perform with your feet on ground

D. 4 Sets
D1. Dumbbell hex press (on bench or floor) x 10-12 reps
D2. Single arm dumbbell row x 12/arm
*Rest 30 seconds between sets

E. 3 Sets
E1. Single arm dumbbell alternating lateral raise x 12-20 reps
E1. Single arm dumbbell alternating overhead press x 20 reps
E3. Single arm alternating upright row x 20 reps
*Rest 60 seconds between sets
*Try to use same set of dumbbells throughout (something light-ish) and split reps between arms

F. Circuit x  4 rounds for time
F1.  Lateral jumps over dumbbell* x 16 reps
F2. Dumbbell Russian twists x 14 reps
F3. Dumbbell alternating snatches  x 12 reps (6/side)
F4. Dumbbell single arm strict  press  x 10 reps (5/arm)
F5.Dumbbell overhead tricep extension x 8 reps
F6. Offset push-up with dumbbell pass x 6 reps (3/side)
F7. Dumbbell halo  x 4/side
F8. Perfect push-up burpee x 2 reps
*Women try for 15-35# dumbbell, men try for 20-50# 
(You may want to go lighter for Russian twists and halos)

G. Optional cooldown/ stretch
G1. Kneeling lat stretch x 30 seconds/side
G2. Lying thoracic twist x 30 seconds/side
G3. Towel stretch x 30 seconds/side

A. Warm-up x 2 Sets:
A1. Weighted YTLs x 5 reps
A2. Down dog to up dog x 5 reps
A3. Windshield wipers x 10 reps (5/side)
A4. Push-up negative x 5 reps

- Standing straight with feet under hips, and arms down by side with palms facing towards you and weight in each hand.
- Spread arms over your head to form letter "Y" (Squeeze shoulder blades together)
- Then, form the letter "T" by extending your arms fully out to the side so they form a 90 degree angle and your palms face the ground.
- Engaging your core raise your arms over your head toward the ceiling to form the letter "L” and hold for a few seconds.

- Return to starting position to complete the movement.

Weighted YTLs

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

(10 reps total - 5/side)

- Lie on your back on the floor and raise your knees to 90 degrees. 
- Spread your arms straight out to your sides for support. 
- Rotate your legs to one side, stopping short of touching the floor. 
- Rotate to the other side. As you improve, bring your arms closer in to your body so they offer less stability. You can also straighten your legs to increase difficulty

Windshield wipers, alternating

- Get into a push up position 
- Lower yourself very slowly until chest reaches ground 
- That completes one rep

*Can be done on knees to modify movement*

Push-up negative

Warm-Up (Upper Body 6)

B. 4 Sets
B1. Dumbbell Strict press @ 21x1 tempo (2 counts down and pause at top & bottom) x 8 reps
*Rest 60 seconds between sets
*Start with light dumbbells and increase to RPE 8-9 for remaining sets

- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extended.
- Press in a tempo of one second up, two seconds down, and the one sec pause 
- Then lower back down to shoulders to complete the rep.

Dumbbell Strict Press @ 21x1 Tempo

C. 4 Sets
C1. Dumbbell pullover in hip bridge hold* x 12-15 reps
C2. Feet elevated pike handstand hold** x 20 seconds
*Rest 30 seconds between sets
*If you have access to a pull-up bar, sub with 5-10 assisted pull-ups
**If you cannot elevate your feet, perform with your feet on ground

- Laying on the ground face up and knees bent with feet firmly placed on ground
- Grab one dumbbell and hold the ends with both hands
- Get into a glute bridge position by lifting your hips and back off the floor 
- Extend your arms straight up over your face and then while extended lower them above your head and tap dumbbell on the ground and then bring back to position above your face.

Dumbbell pullover in hip bridge hold

- Start with hands on the ground shoulder width apart
- Place toes on box/bench and butt in the air
- Make sure your shoulders are stacked over your hands and get your torso as vertical as possible
- Hold for recommended amount of time

Feet Elevated Pike Handstand Hold

Circuit 1

D. 4 Sets
D1. Dumbbell hex press (on bench or floor) x 10-12 reps
D2. Single arm dumbbell row x 12/arm
*Rest 30 seconds between sets

- Laying on the floor with knees bent and feet planted on floor
- Take two dumbbells and press them together and start at your chest
- Continuously pressing them together straight up and then returning them back to your chest to complete one rep. 
*Make sure you are pressing them together to keep that tension*

Dumbbell hex press (on bench or floor)

- Take one step back into a lunge position. Keep a soft bend in your front leg with the knee in line with your ankle and back leg straight. Lean slightly forward, and rest your free hand on your front thigh. 
- Lower the dumbbell toward the floor until you have a full extension at the elbow. Maintain proper posture through your shoulders, hips, and lower back. Avoid rounding or arching the lumbar spine.
- Begin the upward motion of the dumbbell by first sliding your shoulder blade toward your spine and then lifting the weight up toward your torso by driving your elbow to the ceiling. Keep your elbow close to your body as it passes the ribs.
- Squeeze your shoulder blade in toward the center of back and then lower it back down to complete rep.
- Repeat on other side with other leg forward

Single arm dumbbell bent over row

Circuit 2

E. 3 Sets
E1. Single arm dumbbell alternating lateral raise x 12-20 reps
E1. Single arm dumbbell alternating overhead press x 20 reps
E3. Single arm alternating upright row x 20 reps
*Rest 60 seconds between sets
*Try to use same set of dumbbells throughout (something light-ish) and split reps between arms

- With a dumbbell in each hand 
- Raise one arm with a slight bend at the elbow until you reach shoulder height while other arm stays by your side 
- Lower back down until your arm is by your side 
- Repeat on opposite arm 
- Complete recommended amount of reps

Single Arm Lateral Raise (alternating)

- Start with feet hip-width apart and dumbbells in the front rack position (elbows out in front)
- Start by pressing with one arm straight overhead until it is fully extended overhead while the other stays at your shoulder 
- When bringing that dumbbell back down to your shoulder start pressing the other arm up overhead until fully extended
- Keep alternating the presses until all reps completed

Dumbbell Alternating Overhead Press

- With a dumbbell in each hand and feet hip width apart 
- Hold dumbbell in front of your thigh with arms fully extended
- While one arm stays straight, pull the other arm up with your elbow pointing toward the ceiling until dumbbell reaches chest height
- Lower back down in controlled manner and repeat on opposite side until recommended amount of reps are completed

Single Arm Alternating Upright Row

Circuit 3

F. Circuit x  4 rounds for time
F1.  Lateral jumps over dumbbell* x 16 reps
F2. Dumbbell Russian twists x 14 reps
F3. Dumbbell alternating snatches  x 12 reps (6/side)
F4. Dumbbell single arm strict  press  x 10 reps (5/arm)
F5.Dumbbell overhead tricep extension x 8 reps
F6. Offset push-up with dumbbell pass x 6 reps (3/side)
F7. Dumbbell halo  x 4/side
F8. Perfect push-up burpee x 2 reps
*Women try for 15-35# dumbbell, men try for 20-50# 
(You may want to go lighter for Russian twists and halos)

- Place one dumbbell on the ground 
- With two feet jump laterally over it 
- Be sure to land with soft knees and not stomp on the ground

Lateral jumps over dumbbell

- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold a dumbbell in your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.
- Repeat for recommended amount of reps in a back and forth motion

Dumbbell Russian twist

- 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

- Standing shoulder-width apart and holding one dumbbell in your hand
- Place the other on your side for support or have it down by your side
- Bring the dumbbell to your shoulder and without using your legs or any hip drive press the dumbbell up until your arm is fully extended (drive the feet through the floor)
- Lower back down to your shoulder to complete the rep.
- Repeat on other arm.

Single arm dumbbell overhead strict press

- With a dumbbell held by both hands stand with your feet shoulder width apart.
- Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
- The head of the dumbbell should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.
- Return to the starting position by using the triceps to raise the dumbbell to complete one rep.

Dumbbell overhead tricep extensions

- With one dumbbell begin in a push-up position
- Hands should be right underneath shoulders and toes should be on the ground.
- With one hand around the dumbbell and the other on the ground lower down into the bottom of a push up and then press back up to starting position
- Pass the dumbbell to the other hand and repeat the push-up movement.

Offset Push-Up with Dumbbell Pass

- Hold the dumbbell with both hands
- Rotate the dumbbell around your head
- Keep your core engaged

Dumbbell halo

- Start in standing position and drop down into a controlled plank 
- Slowly and controlled lower yourself to the ground until chest touches the floor and then push back up to plank position
- Bring your legs in and jump up with arms extended overhead to complete the burpee portion
- Repeat complex until all reps completed

Perfect Push-Up Burpee

Circuit 4

G. Optional cooldown/ stretch
G1. Kneeling lat stretch x 30 seconds/side
G2. Lying thoracic twist x 30 seconds/side
G3. Towel stretch x 30 seconds/side

- Start by having hands and knees on ground 
- Sit back slightly towards your heels and place one arm extend on the ground
- Press down and sit back until you feel a good stretch in your lat
- Hold for recommended amount of time and repeat on opposite side

Kneeling Lat Stretch

- Lay on the ground with the right side of your body on the floor and your knees and hips bent at about 90 degrees, bring your palms together and extend your arms in front of your chest.
- Exhale as you rotate your torso to your left, lifting your left hand over your body and bringing your left shoulder and arm to the floor. Squeeze your inner thighs together to stabilize your lower body.
- Your upper body should resemble the letter T. Hold the stretch for recommended amount of time then return to starting position
- Repeat on opposite side

Lying Thoracic Twists

- Grasp a rolled-up towel firmly with both hands, as shown.
- Gently pull the towel toward the ceiling with your top hand. You'll feel a stretch in the shoulder of your opposite arm as your lower hand is gently pulled farther up your back.
- Hold for about 30 seconds.
- Switch hands and repeat

W1/D2 -Upper Body

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