Name: Playbook - Sarah Herse - W1/D2 - Upper Body-Focused
Uploaded: 2024-03-20T21:08:54.489Z
Duration: 30 min
Description: W1/D2 - Upper Body-Focused

Gisele Rigo

Brandy

Crystal

Jennifer

Jessica Uranga

Jessi

Katrina

Krystal

Andie 💕

Betsy

Dede

Ashley Chapman

Good workout! Never done the gorilla row before :)

Denise

Ashlee

Shawna Hale

Erin

A. Warm-up x 3 Sets:
A1. Dumbbell foot taps x 30 reps
A2. Twisting mountain climbers x 20 reps
A3. Plank shoulder taps x 10 reps
A4. Cat/cows x 5 reps
 
B. 3 Sets:
B1. Devil’s press x 5 reps
B2. Dumbbell push press x 10 reps
B3. Dumbbell overhead march in place x 10 reps
B4. Side to side jumping jacks x 10 reps
*Note: use the same dumbbells for the whole sequence & try to go as heavy as possible!
 
C. 3 Sets:
C1. Dumbbell chest fly in glute bridge x 12 reps
C2. Dumbbell alternating floor press w/ iso hold in glute bridge x 20 reps
C3. Running man crunches x 20 reps (10/side)
 
D. 4 Sets:
D1. Dumbbell alternating gorilla rows x 20 reps (10/side)
D2. Single dumbbell bicep curl x 10 reps
D3. Overhead dumbbell triceps extension x 10 reps
 
E. Finisher: 50 lateral raises for time
E1. Set a clock, grab a light pair of dumbbells (5-10 pounds) and perform 50 reps of lateral raises in as short amount of time as possible while still maintaining good form. *Every time you break, perform 20 jumping jacks
*Note, if this irritates your shoulders, try bending your arms at 90 degrees and keep them in that position during the movement, or sub with dumbbell overhead press.

A. Warm-up x 3 Sets:
A1. Dumbbell foot taps x 30 reps
A2. Twisting mountain climbers x 20 reps
A3. Plank shoulder taps x 10 reps
A4. Cat/cows x 5 reps

- Start in a standing position and place one dumbbell out in front of you on the ground
- Start by tapping one foot on the dumbbell and then quickly hopping to the other foot "In a running in place motion"
- Alternating taps on dumbbell with feet for desired amount of reps

Dumbbell foot taps

- Start with your body in plank position and your hands slightly wider than shoulder-width apart.
- Bring your left knee up toward the right elbow and then quickly alternate legs.
- Continue alternating legs until the set is complete.

Twisting mountain climbers

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

- 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

Warm Up

B. 3 Sets:
B1. Devil’s press x 5 reps
B2. Dumbbell push press x 10 reps
B3. Dumbbell overhead march in place x 10 reps
B4. 180 jumping jacks x 10 reps
*Note: use the same dumbbells for the whole sequence & try to go as heavy as possible!

- Let the dumbbells hang next to the body
- Hip hinge
- Lower the weights to the ground (preferably inline with shoulders)
- Lower the body to the ground
- Perform a semi-explosive triceps push-up
- Follow through and kick the legs in (underneath)
- Contract the gluteus maximus for a static hip hinge
- Firm abs
- Pull the dumbbells all the way back between the legs
- Contract the gluteus maximus and hamstrings to pull the pelvis up
- Keep the spine rigid
- Follow through while swing snatching the dumbbells overhead
- Stand up straight and achieve a proper overhead lockout
- Lower dumbbells to hanging next to the body
- Repeat

Devil's press

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

- With dumbbells held in hands, extend arms overhead. 
- Brace your core and drive knee upward.      
- Alternate knees

Dumbbell Overhead March in Place

- Start by doing a jumping jack then jump 180 degrees the other way and do another jumping jack
- Complete for recommended amount of reps

180 Jumping Jacks

Circuit 1

C. 3 Sets:
C1. Dumbbell chest fly in glute bridge x 12 reps
C2. Dumbbell alternating floor press w/ iso hold in glute bridge x 20 reps
C3. Running man crunches x 20 reps (10/side)

- Lie on your back with your knees bent and your arms out to the sides, holding a dumbbell in each hand.
- Lift your hips off the ground as high as you can (body should be in a line) and squeeze your glutes and then bring the dumbbells up above your chest with your palms facing each other.
- Lower your arms laterally until you feel a stretch in your chest (while holding the glute bridge) 
- Bring your arms back together where they are above you to complete one rep

Dumbbell Chest Fly in Glute Bridge

20 reps alternating (10/arm)
- Start by lying on your back with a dumbbell in each hand (elbows on ground like a bench press)
- Lift your hips off the ground and press your feet through the floor (body should be in a line)
- Keeping your hips up off the ground and squeezing your glutes, press up until your arms are fully extending 
- Lower them back down until your elbows reach the floor to complete one rep

Dumbbell Alternating Floor Press w/ISO Hold in Glute Bridge

(10/side - 20 reps total)

- Start by lying on your back, knees bent and feet planted on floor
- Come to a sit-up position taking your left arm towards your right leg (keep left leg on floor) 
- Return to starting position and repeat with right arm and left leg 
- Should mimic a running man style 
- That completes one rep

Running man crunches

Circuit 2

D. 4 Sets:
D1. Dumbbell alternating gorilla rows x 20 reps (10/side)
D2. Single dumbbell bicep curl x 10 reps
D3. Overhead dumbbell triceps extension x 10 reps

(10/side - 20 total reps alternating)

-Stand with feet shoulder width apart or slightly wider, with two dumbbells between your feet.
- Hinge your hips back and bend your knees until you can reach the dumbbells with both hands
- Grasp the dumbbells, then row them one at a time by pulling your elbow up towards the ceiling, alternating sides. As you row up with one side, push down into the opposite dumbbell on the floor. Don’t allow your hips or upper body to rise up.
- Make sure these are controlled movements throughout

Dumbbell Alternating Gorilla Rows

- Stand with feet hip width apart
- Dumbbell in one hand
- Curl dumbbell to your shoulders (palm facing up) until you cannot contract your bicep anymore
- Lower the dumbbell in a controlled manner to complete the rep
- Repeat on opposite arm

Single Dumbbell Bicep Curl

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head to where it touches your back 
- Extend your arms engaging your triceps to bring the dumbbell back up to completely over head
- Return to starting position to complete the rep.

Dumbbell overhead tricep extension

Circuit 3

E. Finisher: 50 lateral raises for time
E1. Set a clock, grab a light pair of dumbbells (5-10 pounds) and perform 50 reps of lateral raises in as short amount of time as possible while still maintaining good form. 
*Every time you break, perform 20 jumping jacks
*Note, if this irritates your shoulders, try bending your arms at 90 degrees and keep them in that position during the movement, or sub with dumbbell overhead press.

- 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

W1/D2 - Upper Body-Focused

This is my 3rd time doing this program!  One of my faves!

I loved it!! Trying to push myself more w heavier weight & definitely felt the 🔥. Thanks for the recommendation Sarah♥️

Angie

W1/D1 - Lower Body-Focused

W1/D3 - Lower Body-focused

W1/D4 - Upper body-focused

Love that workout 🏋️‍♀️ 💪🏻

I love this program!  Second time doing it!🤩💪🏻

Huffin & puffin…. Awesome cardio session w resistance thrown into the mix!👊🏻🙌🏻💪🏻

W1/D5 - Full Body Fire

Loved it!  Legs are shaky!💪🏻💪🏻

Heart was definitely pumping! Great circuits👊🏻

W2/D1 - Lower Body-Focused

Tammy

Jules

W2/D2 - Upper Body-Focused

Sheena Zemke

W2/D3 - Lower Body Focused

So good. I won’t be able to lift my arms later but I’M BACK!!!

W2/D4 - Upper Body Focused

Heart pumping and blood flowing….great full body fire 🔥

That was fun!  Thank you!  I need purchase heavier weights already! 💪🏻💪🏻

W1/D2 - Upper Body-Focused

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