Name: Playbook - Sarah Herse - W1/D2 - Upper Body (Shoulders & Back Focused)
Uploaded: 2024-03-20T21:08:53.951Z
Duration: 50 min
Description: W1/D2 - Upper Body (Shoulders & Back Focused)

Just started this program and it's a killer! Love it, just what I was looking for 💃

Alic

Good. Had to cut it short bc I got a terrible charley horse in my delts. Finished w the cardio.

Paulette

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. Single arm dumbbell strict press x 10/arm
*Rest 30 seconds between sets
**Start with a light/moderate weight and then increase to a weight that gets you ~2 reps shy of failure with good form
*Rest 1 min between sets
*If you don’t know your 1RM, choose a weight that feels moderately challenging
 
C. 4 Sets
C1. Lat pulldown x 12 reps
*Rest 1 min between sets
 
D. 4 Sets
D1. Dumbbell lateral raises x 10-12 reps
D2. Seated dumbbell y-press x 10 reps
*Rest 45 seconds between sets
 
E. 4 sets
E1.Single arm cable low row x 12 reps/arm
*Rest 30 seconds between sets
 
F. 3 Sets – rear delt burner
F1. Reverse incline dumbbell rear delt fly x 10 reps
F2. Reverse incline dumbbell high row x 10 reps
F3. Band pull aparts x 20 reps
*Rest 1 min between sets

G. Optional Cardio
If your goals include fat loss or getting in extra steps, today would be a good day to add in some extra light cardio since the workout was a little shorter/lower volume.  Try  for 15 min on stairmill/incline walk or light jog.
Aim to keep heart rate in zone 2 (For me this is around 115-130)

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. Single arm dumbbell strict press x 10/arm
*Rest 30 seconds between sets
**Start with a light/moderate weight and then increase to a weight that gets you ~2 reps shy of failure with good form
*If you don’t know your 1RM, choose a weight that feels moderately challenging

- Bend down with your knees to pick up the dumbbell.
- Stand with your feet shoulder-width apart and raise the dumbbell to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbell above your head until your arm is fully extended (other arm can be at your side) 
- Then lower back down to shoulder to complete rep
- Repeat on opposite side

Single arm dumbbell strict press

C. 3 Sets
C1. Lat pulldown x 12 reps
*Rest 1 min between sets

*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

D. 4 Sets
D1. Dumbbell lateral raises x 10-12 reps
D2. Seated dumbbell y-press x 10 reps
*Rest 45 seconds between sets

- 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

- Start by sitting down on a bench/box
- Have a dumbbell in each hand and bring up to your shoulders with palms facing outward
- Press your arms up and out to form a "Y" motion (should be just outside your shoudlers)
- Control the dumbbells back down and repeat for recommended amount of reps

Seated Dumbbell Y-Press

Circuit 1

E. 4 Sets
E1.Single arm cable low row x 12 reps/arm
*Rest 30 seconds between sets

- Attach a single handle to the low pulley cable and position yourself a few feet from the machine.
- Take the weight with one hand and step in a staggered stance position (opposite leg forward than the one you are rowing with)
-  Row the weight towards your body while contracting the muscles in the middle of your back.
- Slowly return to the start position.
- Repeat on opposite side with opposite leg forward

Single arm cable low row

F. 3 Sets – rear delt burner
F1. Reverse incline dumbbell rear delt fly x 10 reps
F2. Reverse incline dumbbell high row x 10 reps
F3. Band pull aparts x 20 reps
*Rest 1 min between sets

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position
- Repeat for recommended amount of reps

Reverse Incline dumbbell rear delt fly

- Start with chest flat against incline bench and dumbbell in  each hand
- Bring your elbows straight up engaging your back (arms should be at 90 degree at the top of the movement)
- Lower back down in controlled manner and repeat for recommended amount of reps

Reverse Incline Dumbbell High Row

- Stand up straight and hold an exercise band out in front of you at around chest height. 
- Your hands should be shoulder width apart. 
- Then pull the band apart, squeezing your shoulder blades together. 
- Then return to the starting position.

Banded pull aparts

Rear Delt Burner

If your goals include fat loss or getting in extra steps, today would be a good day to add in some extra light cardio since the workout was a little shorter/lower volume.  Try  for 15 min on stairmill/incline walk or light jog.
Aim to keep heart rate in zone 2 (For me this is around 115-130)

W1/D2 - Upper Body (Shoulders & Back Focused)

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