Name: Playbook - Sarah Herse - W1/D2
Uploaded: 2024-03-20T21:08:54.787Z
Duration: 60 min
Description: W1/D2

Sarah

A. Warm-up x 2 sets
A1. Down dog to up dog x 5 reps, slow and controlled
A2. Kneeling thoracic twists x 5/side
A3. Push-up negative x 3 reps
A4. Bodyweight split squat x 10/leg
A5. Banded good morning x 15 reps
A6. Weighted YTLs x 6 reps

Note: since this is week 1 of the program, the intensity and volume will be a little lighter. Aim for RPE 7-8 on most sets. The volume and intensity will increase over the course of the program.

B. 4 Sets
B1. Barbell or dumbbell bench press**  x 8 reps
*first set should be very light and remaining sets should be at RPE 7-8
**If you don’t have a bench, sub all bench presses with floor press
*Rest 60 seconds between sets

C. 3 Sets
C1. Barbell (or dumbbell) hip thrust x 12-15 reps 
*Rest 60-90 seconds between sets

D. 3 Sets
D1. Inverted row on bar (or using rings/TRX**) x 10 reps
*Try to pause each rep at the top and squeeze your back muscles. 
*Rest 60 seconds between sets
**Adjust body position to increase/decrease difficulty. If you don’t have any of this equipment, stick with dumbbell/banded bent over rows

E. 3 Sets
E1. Dumbbell overhead tricep extensions x 10 reps
E2. Dumbbell lateral raises x 10-12 reps
Rest 45-60 seconds between sets

F. 3 Sets
F1. Single leg foot elevated glute bridge  x 10-12/side
*Rest 60 seconds between sets

G. 3 Sets (Optional core & glutes)
G1. Dumbbell overhead sit-ups x 10-15 reps
G2. Banded lateral monster walks x 15/side
*Rest 30 seconds between sets

A. Warm-up - Full Body 7 x 2 sets
A1. Down dog to up dog x 5 reps, slow and controlled
A2. Kneeling thoracic twists x 5/side
A3. Push-up negative x 3 reps
A4. Bodyweight split squat x 10/leg
A5. Banded good morning x 15 reps
A6. Weighted YTLs x 6 reps

- 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

- Kneel on all fours with your fore arms on the ground 
- Placing one hand behind your head and keeping your hips under you twist your torso/chest towards the ceiling slowly.
- Tap the ground with your elbow to complete the rep.
- Same process on the other side

Kneeling thoracic twists

- 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

- Stand in a staggered stance (lunge stance)
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Push through your heels to stand back up in your starting position
- Repeat on opposite leg

Bodyweight split squat

- 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

- 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

Warm Up

B. 4 Sets
B1. Barbell or dumbbell bench press**  x 8 reps
*first set should be very light and remaining sets should be at RPE 7-8
**If you don’t have a bench, sub all bench presses with floor press
*Rest 60 seconds between sets

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell (or dumbbell) bench press

C. 3 Sets
C1. Barbell (or dumbbell) hip thrust x 12-15 reps 
*Rest 60-90 seconds between sets

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips.
- Lean back so your shoulders are on the bench and position the bar above your hips. 
- Drive your hips up lifting the bar. In the top position your knees should be bent at 90°
- Pause for a few seconds
- Slowly lower yourself back down to starting position

Barbell (or dumbbell) hip thrust

D. 3 Sets
D1. Inverted row on bar (or using rings/TRX**) x 10 reps
*Try to pause each rep at the top and squeeze your back muscles. 
*Rest 60 seconds between sets
**Adjust body position to increase/decrease difficulty. If you don’t have any of this equipment, stick with dumbbell/banded bent over rows

- Position a bar in a rack to about waist height
- With your heels on a bench or the floor and your arms fully extended
- Your body should be straight hanging underneath the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row on bar (or rings/TRX)

E. 3 Sets
E1. Dumbbell overhead tricep extensions x 10 reps
E2. Dumbbell lateral raises x 10-12 reps
Rest 45-60 seconds between sets

- With a dumbbell held by both hands stand with your feet shoulder width apart.
- Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
- The head of the dumbbell should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
- Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.
- Return to the starting position by using the triceps to raise the dumbbell to complete one rep.

Dumbbell overhead tricep extensions

- 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

Circuit 1

F. 3 Sets
F1. Single leg foot elevated glute bridge  x 10-12/side
*Rest 60 seconds between sets

- Lay on the floor face up in front of a bench or box 
- Hands down by your side
- Place one foot on the edge and raise the other so it is in the air
- Keeping on leg elevated and the other on the bench raise your hips as high as you can keeping your upper back/head on the ground and squeeze your glutes
- Pause for a brief second and then lower back down

Single leg foot elevated glute bridge

G. 3 Sets (Optional core & glutes)
G1. Dumbbell overhead sit-ups x 10-15 reps
G2. Banded lateral monster walks x 15/side
*Rest 30 seconds between sets

- Lay on back knees bent feet planted with dumbbell overhead. 
- Raise to sit up while holding dumbbell overhead
- Slowly return to laying position while keeping dumbbell overhead (in front of face) in locked out position.
To modify, you can anchor your feet under weight or perform without a dumbbell.

Dumbbell overhead sit-up

Place a resistance band right above your knees and stand with your feet hip-width apart.
Squat down into an athletic stance and take a step to the left. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
Keep taking small steps to the left and then repeat on the right side.
Stay low throughout the movement, keep your head, neck, and spine neutral and fully engage your glutes. Step your feet from hip-width apart to shoulder-width apart and breathe deeply, with a smooth and steady rhythm. Keep your hips externally rotated & knees pushing against the band.

W1/D2

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