Name: Playbook - Sarah Herse - W1/D2
Uploaded: 2024-03-20T21:08:53.853Z
Duration: 30 min
Description: W1/D2

Yazan

Diana

Love how this program is keeping me consistent with my pull-up practice!

Sarah Herse

Well I had to use a small band for everything but it's a start. I'm not sure if my hands or lats are more tired 🤣

Whitney

Brandy

Love how quick and easy these are to add on to my regular program! Can’t wait to see some progress!

Shannon Aguirre

A. Warm-up x 2 sets
A1. Banded pullover x 10 reps
A2. Plank shoulder taps + plank twist x 3 sets (of 4+2)
A3. Hanging hollow body hold x 10 seconds

B. 3 Sets
B1. Pull-up negative x 5 reps with a 3-4 count descent
*Rest 1 minute between sets
*Use a band if you’re not able to control the descent on your own

C. Lesson two – scapular retraction (watch video)

D. 4 Sets
D1. Scap pull-up x 6-10 reps
D2. RKC plank x 30 seconds

A. Warm-up x 2 sets
A1. Banded pullover x 10 reps
A2. Plank shoulder taps + plank twist x 3 sets (of 4+2)
A3. Hanging hollow body hold x 10 seconds

- Attach a band to a secure spot about eye level and grab each side and pull them about shoulder width apart
- Keeping your arms straight, pull the band down in an arc while squeezing your shoulder blades together and keeping your core tight. 
- When the band reaches your thighs, pause and then return to the start position and repeat for recommended amount of reps.

Banded pullover

- Begin in a push up position
- Tap your shoulder with the opposite hand for 4 reps, alternating 
- 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

- Jump up onto pull up bar with double overhead grip
- Pull down and engage your lats (like you are pushing away from the bar_
- Bring feet together and forward in front of your body so you are in the hollow position
- Hold for recommended amount of time and repeat

Hanging Hollow Body Hold

Pull Up Warm Up 2

B. 3 Sets
B1. Pull-up negative x 5 reps with a 3-4 count descent
*Rest 1 minute between sets
*Use a band if you’re not able to control the descent on your own

- Pull yourself upwards until your chin is above the bar/or jump up until chin is over bar using overhead grip 
- As slow as possible, lower yourself until your arms are fully extended
- Repeat for recommended amount of reps

Negative pull-up

Building scapular strength & awareness is important to perfecting the pull-up.
In the pull-up, scapular retraction is generally considered the first step and helps you engage your lat muscles and prevent shoulder impingement.
To better feel and train scapular retraction, try performing the scap pull-up, where you keep your arms straight and move from a relaxed hang position to an active hang position by pulling the shoulder blades down and back.  Add these regularly into your pull-up warm-ups or workouts.

Lesson 2 - Scapular Retraction

D. 4 Sets
D1. Scap pull-up x 6-10 reps
D2. RKC plank x 30 seconds

*Aim for 6-10 reps*
- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket and hold for a few seconds
- Release until you are at a relaxed hang and repeat for recommended amount of reps

Scap pull-ups

- Being in plank on your forearms positioning your elbows directly under your shoulders
- Make sure to actively engage your shoulders and not have them "sag"
- Raise your body upward creating a straight line from your head to toes
- Squeeze your glutes into a pelvic tilt (don't let go of this contraction) 
- Hold for recommended amount of time and repeat

RKC Plank

Circuit 1

W1/D2

Amanda

Laila

W1/D1

Jennifer

W2/D1

The rack chins were surprisingly challenging 😰

W2/D2

W3/D1

W3/D2

W4/D1

W4/D2

W5/D1

Weak link at bottom of scap rythm change, kinda discomfort

W5/D2

W6/D1

W6/D2

W7/D1

W7/D2

W8/D1

W8/D2

W9/D1

Hard time doing 60 seconds but still getting there. My hands need all the work. Lol

W1/D2

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