Name: Playbook - Sarah Herse - W1/D2 Upper Body
Uploaded: 2024-03-20T21:08:54.214Z
Duration: 60 min
Description: W1/D2 Upper Body

Starting this program for the second time after having my second baby. It got me back in shape after my first and I’m excited and ready for round 2 💪🏼

Shannon Aguirre

Whitney

I like to finish each workout with a metcon—love that these are already included in this program and I don’t have to think about it

Misha SWB

Marlene

Maura

Tabbitha

Tara Wood

Rosie

Chris

Thought I'd hate the last circuit but I loved it!❤️

Ashlee

Cassie

Rachel

This is a fun and challenging program! Really enjoying it, thanks!

Jennie

Starr

I guess it’s the app, but after a workout I don’t want to rate you, I want to write myself. Like, “Good job! How did you do?!” There should be a different place where your workout is rated, and that, of course, is very appropriate. Also, why does this app let you record the weight you’re using? This might be a deal breaker for me. It was a great workout, but Train Heroic has that bomber Playbook.

Staci

I love your workouts, and im so excited for the next workouts, omg❤️❤️❤️

Ingrid Kristine

I was going to wait to start until  after my other challenge ended but I needed a change in my workouts. I’ve hit a plateau. I give this A++++ Such an awesome workout! Just finished day two and haven’t sweat this good in a long time. Looking forward to training with you !

Loren

Loved it and just added in some pull ups so I can continue to grow.

Tristin

Warmup x 3 sets
45 seconds of Jumping Jacks
45 seconds of Inchworm push-ups
30 seconds of plank
30 seconds of superman lifts
60 seconds of banded good mornings
30 seconds rest

A. 4 sets
A1. Barbell Bench Press x 10 reps @ 62.5% of 1 rep max
(Note: if you do not know your 1 rep max, find weights that feel like a 8/10 difficulty)
*Rest 90 seconds between sets
*Make sure you tuck your shoulder blades down & back. Butt should stay glued to the bench

B. 3 sets 
B1. Lat Pulldown x 12 reps
Rest 1 minute between sets

C. 3 sets
C1. Dumbbell seated single arm strict press x 10 reps/arm (not alternating)
Rest 30 seconds between sets
 
D. 3 sets: Arm circuit
D1. Dumbbell skull crushers x 8 reps
D2. Single-Arm Dumbbell Rows x 8 reps each arm @ 21X1 tempo (2 counts down and pause at top and bottom)
D3. Dead hang from pull-up bar x 20 seconds
Rest 30 seconds between sets

E. 2 sets
E1. Low Plank x 60 seconds
*Rest 60 seconds between sets (option: add plate on back)

F. 4 sets: High Intensity Circuit (optional)
F1. Burpees x 10 reps
F2. Alternating Dumbbell snatches x 16 reps (8/arm)
F3. Alternating reverse lunges (body weight only) x 20 reps
*women, try for 15-35# DB's, men 25-50#

Warmup x 3 sets
45 seconds of Jumping Jacks
45 seconds of Inchworm push-ups
30 seconds of plank
30 seconds of superman lifts
60 seconds of banded good mornings
30 seconds rest

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position,  perform a push-up, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.

Superman lifts

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

Warmup

A. 4 sets
A1. Barbell Bench Press x 10 reps @ 62.5% of 1 rep max
(Note: if you do not know your 1 rep max, find weights that feel like a 8/10 difficulty)
*Rest 90 seconds between sets

- Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions

Barbell bench press

- 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

C1. Dumbbell seated single arm strict press x 10 reps/arm (not alternating)
Rest 30 seconds between sets

- Sitting on box or bench with feet firmly on ground grasp a dumbbell with your hand and sit down on the bench with the end of the dumbbell on your thigh.
- Use your thigh to help you raise the dumbbells to shoulder height, and twist your wrist so that your palm is facing towards your face.
- Raise the dumbbell in your hand above your head until your arm is almost fully extended. Keep arm close to your head with palm facing your face the whole time.
- In a controlled manner, bring the dumbbell back down to starting position to complete the rep.

Seated dumbbell single arm strict press

D. 3 sets: Arm circuit
D1. Dumbbell skull crushers x 8 reps
D2. Single-Arm Dumbbell Rows x 8 reps each arm @ 21X1 tempo (2 counts down and pause at top and bottom)
D3. Dumbbell alternating lateral raise with iso hold x 24 reps (12/arm)
D4. Dead hang from pull-up bar x 20 seconds
Rest 30 seconds between sets

- Lay flat on a bench, with a dumbbell in each hand.
- Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears

Dumbbell skull crushers

D2. Single-Arm Dumbbell Rows x 8 reps each arm @ 21X1 tempo (2 counts down and pause at top and bottom)

- 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.

Dumbbell single arm bent over rows

12/arm - go light and maintain good form!

- Stand holding a dumbbell in either hand by your side. 
- Slightly bend your knees and raise both dumbbells laterally 
- While keeping one raised, lower one of the dumbbells by your side.
- Repeat same movement on other side. 
- One arm should be holding the dumbbell laterally while the other is moving

Dumbbell alternating lateral raise with iso hold

- 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

Circuit 4

F. 4 sets: High Intensity Circuit (optional)
F1. Burpees x 10 reps
F2. Alternating Dumbbell snatches x 16 reps (8/arm)
F3. Alternating reverse lunges (body weight only) x 20 reps
*women, try for 15-35# DB's, men 25-50#

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

8/arm, alternating
- 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

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- To return to the standing position, press off of the front foot.

Bodyweight reverse lunges alternating

High Intensity Circuit (optional)

- Get into plank position on forearms (not hands)
- Be sure to keep your body in a straight line and core tight. Do not let your hips sink or raise up too high

Low plank hold

W1/D2 Upper Body

Loved this first workout! Really excited to start this program!

Omg I hate burpee’s but I did them trust the process and remember those goals! I can finally do cossack squats!!!! Great workout!

Marybelle

W1/D1 Lower Body

Intense leg day but my back is always so angry by the time I get to split squats. Personally have to modify to finish.

W1/D3 Lower Body

The timed circuit was a bit confusing but otherwise I loved it.

This program is my favorite from Sarah Herse so far! Feeling great 💪🏼💪🏼

That optional work out was hard I only did the first round 😞

W1/D4 Upper Body

I finally have joined a gym that is not “class” based. I wasn’t sure how it was going to go without a coach telling me what to do, but workouts are great to keep me focused on exactly what to do from start to finish. The video demos are key. Thanks Sarah!

Trish Hayes

Loved it!!  Targeted all the right areas 💗!

Rene

Marieve Carriere

W1/D5 Lower Body

Wowww!! My legs are on 🔥🔥! Loved it!!

W2/D1 Lower Body

Wow! That last circuit… YAZ ❤️‍🔥

Corina

W2/D2 Upper Body

Pavallam

W2/D3 Lower Body

Love the workout, especially the high intensity. Only trouble was the arm circuit. Not sure if I'm supposed to go straight through and then rest, or rest 30 secs between each exercise then repeat for 3 🤷‍♀️

It was amazing!! Thanks so much fo me putting all this together!

Shelly

Samantha

W2/D4 Upper Body

Jessi Mollak

W2/D5 Lower Body

That high intensity circuit finished me off 🔥🥵

Loved it!!  Nice combo with lunges and straight bar RDL’s 🔥🔥🔥

W3/D1 Lower Body

W3/D2 Upper Body

Oh my lanta lunges! I got 80 and had to switch to something else. 🥵

So killer! Not sure I'll walk right tomorrow.

W3/D3 Lower Body

W3/D4 Upper Body

W3/D5 Lower Body

My upper body was to wiped from yesterday's pull up program to do the last two circuits,but my legs are happy!!!

W4/D1 Lower Body

W4/D2 Upper Body

W4/D3 Lower Body

Loved the high intensity circuit at the end of this one

40 min on stair-stepper, then this workout! AWESOMENESS!!

W4/D4 Upper Body

Katie

W4/D5 Lower Body

Love learning work outs that I have never done before yay i

W5/D1 Lower Body

W5/D2 Upper Body

W5/D3 Lower Body

W5/D4 Upper Body

W5/D5 Lower Body

My husband joined me today and I think he's dead

W6/D1 Lower Body

W6/D2 Upper Body

Killer definitely a great workout for the later week

Jasmine

W6/D3 Lower Body

I didn’t really understand the high intensity circuit the way it was written. Was I supposed to do 10 swings, 10 burpees, then rest 1 minute, then do 20 mt climbers, 10 dm cleans, and go back the top and do 3 full rounds of 10 swings, 10 burpees, 20 climbers, 10 cleans?  Or was the “rest 1 minute” written in the wrong spot?

W1/D2 Upper Body

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