Name: Playbook - Sarah Herse - W1/D2 - Back Day
Uploaded: 2024-03-20T21:08:54.213Z
Duration: 60 min
Description: W1/D2 - Back Day

Gisele Rigo

That tabata at the end was BURNING!  Loved it!

Madi

Sarah

Amber

Carri Jung

Diana

Krystal Hardwick

Madison

Ashley Chapman

Paula

Chris

Yessica Padilla

Angela

Donna

A. Warm-up x 3 sets
A1. Mountain climbers x 20 seconds
A2. Plank shoulder taps + plank twist x 30 seconds
A3. Banded seated rows (band around feet) x 30 seconds
A4. Hollow hold x 20 seconds (bend knees to modify)
*Rest 30 seconds
 
B. 4 Sets:
B1. Barbell bent over row
1 x 15
1 x 12
2 x 10
*Rest 45 seconds between sets, try to increase weight each set
*Sub with dual dumbbell bent over rows if needed
 
C. 3 Sets:
C1. Cable rope pullover (or use a band if you don’t have a cable machine) x 10 reps
C2. Cable or band face pull x 15 reps
*Rest 1 minute between sets
 
D. 3 Sets:
D1. Dumbbell bent over single arm row x 12/arm
*Rest 30 seconds between sets
 
E. 4 Sets:
E1. Seated cable v-sit row (or do seated banded rows if you don’t have a cable machine)
2 x 12 reps with a pause at the top of each rep
2 x 10 without a pause at a heavier weight
*Rest 1 minute between sets
 
F. Tabata lat pulldown – burnout – 8 rounds
F1. Lat pulldown x 20 seconds (do banded pulldowns if needed)
*Rest 10 seconds between sets
*Tabata means perform the exercise at full intensity for 20 seconds, then rest for 10 seconds and repeat the pattern for a total of 8 times (4 minutes). Use your phone timer and place it in front of you so you can see it! Use a light weight that you can keep moving during the 4 minutes
 
G. Optional grip challenge
G1. Dead hang from pull-up bar x accumulate 2 minutes
*Break this into as many sets as you need to!

Warm-up x 3 sets
A1. Mountain climbers x 20 seconds
A2. Plank shoulder taps + plank twist x 30 seconds
A3. Banded seated rows (band around feet) x 30 seconds
A4. Hollow hold x 20 seconds (bend knees to modify)
*Rest 30 seconds

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- Begin in a push up position
- Tap your shoulder with the opposite hand
- Straighten the right arm and press it into the floor. At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. 
- Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.

Plank Shoulder Taps + Plank Twist

- Sit on the floor and place a band around the middle of your feet
- Grab the band about halfway or more down (the part near your feet)
- Keeping a tall spine and engaged core pull the band towards you (should feel tension in the band during the movement)
- Keep elbows tucked near your side and really engage the back muscles

Banded seated rows (band around feet)

- Start lying on back with with your arms extended overhead on floor and legs straight
- At the same time, and with control, lift arms, head, shoulder blades, and legs off the floor.
- Hold in the position for set amount of time and focus on pulling the belly button towards the floor.

(bend knees to modify)

Hollow hold

Warm Up

4 Sets:
B1. Barbell bent over row
1 x 15
1 x 12
2 x 10
*Rest 45 seconds between sets, try to increase weight each set
*Sub with dual dumbbell bent over rows if needed

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold a barbell evenly in each arm, reaching toward the floor to start, then pull your arms toward the ceiling.
- Bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

Barbell bent over rows

3 Sets:
C1. Cable rope pullover (or use a band if you don’t have a cable machine) x 10 reps
C2. Cable or band face pull x 15 reps
*Rest 1 minute between sets

- Adjust the carriage so that it's near the top third of the machine. The exact position will vary based on your height.
- Next, select the amount of resistance you want
- Facing the pulley, grab the rope and step approximately one foot away from the machine. Stand with a slight bend at your hips, your knees, and elbow joints.
- On an exhale, drive your elbows back, pulling the rope down to your thighs. Be sure to keep your shoulders relaxed and your back flat. This completes one rep.

Cable rope pullover

(sub with banded face pull if needed)

- Standing tall, with the cable machine more than an arms length away and the rope attachment at eye level, grab the rope attachment with your palms facing down.
- Soften the knees with a slight bend
- Pull your hands to your ears, like you're showing someone your arm muscles.
- Squeeze your shoulder blades before reaching back to the start position.

Cable rope face pull

Circuit 1

3 Sets:
D1. Dumbbell bent over single arm row x 12/arm
*Rest 30 seconds between sets

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold dumbbell in either arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.
- Slowly return back to starting position with arm fully extended

Dumbbell single arm bent over rows

4 Sets:
E1. Seated cable v-sit row (or do seated banded rows if you don’t have a cable machine)
2 x 12 reps with a pause at the top of each rep
2 x 10 without a pause at a heavier weight
*Rest 1 minute between sets

- Attach a V-bar to a rowing machine and sit on the bench with your feet on the foot rest and your knees slightly bent.
- Grasp the V-bar so that your palms are facing forward.
- Extend your arms as you lean backward, achieving a 90 degree angle between your waist and your legs. Slightly arch your back so that your chest protrudes. This is your starting position.
- Without moving your torso, exhale as you pull the V-bar towards your body until it nearly touches your chest.
- Contract your back muscles for a count and then inhale as you slowly return the V-bar back to starting position. This completes one rep.

Seated v-grip cable row

Tabata lat pulldown – burnout – 8 rounds:
F1. Lat pulldown x 20 seconds (do banded pulldowns if needed)
*Rest 10 seconds between sets

Tabata means perform the exercise at full intensity for 20 seconds, then rest for 10 seconds and repeat the pattern for a total of 8 times (4 minutes). Use your phone timer and place it in front of you so you can see it! 
Use a light weight that you can keep moving during the 4 minutes

*You can sub with banded lat pulldowns if you don't have the machine
- Grab the bar with your palms facing forward 
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  - Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Lat pull down

Optional grip challenge:

G1. Dead hang from pull-up bar x accumulate 2 minutes
*Break this into as many sets as you need to!

- Use a secure overhead bar. Use a step or bench so you can easily reach the bar with your arms. You don’t want to jump straight into a dead hang.
- Grip the bar with an overhand grip (palms facing away from you). 
- Aim to keep your arms shoulder-width apart.
- Move your feet off the step or bench so you’re hanging on to the bar.
- Keep your arms straight. Don’t bend your arms and stay relaxed.

Dead hang from pull-up bar

W1/D2 - Back Day

This was the first workout series I did when I joined 2 years ago. I saw great improvement in my muscle development, strength, and stamina. 
Since then, I bounced around your offerings and have decided to start this series again - only stronger and I still LOVE IT! 
Thank you Sarah 💪🏼💛

Just finished 2.0 (Advanced Home Gym version) Saturday and now I'm on to this and the Unleash the Beast programs. I'm hopeful you'll have a new program up after these 12 weeks or I will be LOST. Love your programming so much!

W1/D2 - Back Day

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