Name: Playbook - Sarah Herse - W1/D3
Uploaded: 2024-03-20T21:08:54.806Z
Duration: 60 min
Description: W1/D3

A. Warm-up x 2 Sets
A1. Mountain climber x 20 reps
A2. Kneeling thoracic twists x 5/side
A3. Down dog foot pedal x 10 reps
A4. Cobra pose hold x 20 sec
A5. Bodyweight split squat x 10/side
A6. Prisoner good morning x 10 reps
A7. Banded pass-throughs  x 8 reps

Note: For today’s workout, choose weights that are moderately challenging, ~RPE 7-8 (weight that feels like a 7/10 difficulty). You don’t need to go to failure today. We’re just getting started so give yourself some room to grow over the coming weeks. Today’s workout will be shorter than the coming weeks. 

B. 3 Sets
B1. Barbell (or dumbbell) RDL x 10 reps
*Rest 60 seconds between sets

C. 3 Sets
C1. Band-assisted (or regular) pull-up  x 6 reps*
C2. Dips on bench or rings/dip bar x 8-12 reps
*Rest 60 seconds between sets
*If you can do 6 pull-ups without assistance and good form, do that instead; if you can do dips on rings/dip bar, do those instead. (If you have access to ring/dip bar, you can also add a band for assistance.)

D. 3 Sets
D1. Dumbbell split squats x 10/leg
*Rest 60-90 seconds between sets

E. 3 Sets
E1. Barbell bent over row x 8 reps
*Rest 60 seconds between sets

F. 3 Sets
F1. Dumbbell alternating overhead press x 16 reps (8/arm)
F2. Dumbbell cross body curls x 16 reps (8/arm)
*Rest 45 seconds between sets

G. 2 Sets
G1.Goblet squat x 10 reps
*Rest 60 seconds between sets

H. Optional abs
4 Rounds
- Boat pose “U”-lifts x 10 reps
- Shotgun sit-ups x 10 reps
- Single arm dumbbell overhead pass sit-ups x 10 reps
*Rest 30 sec b/w sets

I. Optional mobility x 3 sets
I1. Birddog x 10 reps, slow & controlled
I2. Hip airplane x 3 reps (hold onto something if needed)

A. Warm-up x 2 Sets
A1. Mountain climber x 20 reps
A2. Kneeling thoracic twists x 5/side
A3. Down dog foot pedal x 10 reps
A4. Cobra pose hold x 20 sec
A5. Bodyweight split squat x 10/side
A6. Prisoner good morning x 10 reps
A7. Banded pass-throughs  x 8 reps

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- 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

- Start by placing hands and feet on floor and pike up into the downward dog position 
- Bend one knee and press through toes to feel a good stretch 
- Repeat on opposite side and continue in alternating motion for recommended amount of reps

Down Dog Foot Pedal

- Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides.
- Anchor your pubic bone to the floor.
- Inhale to lift your chest off the floor. Roll your shoulders back and keep your low ribs on the floor. Make sure your elbows continue hugging your sides. Don't let them wing out to either side.
- Keep your neck neutral. Don’t crank it up. Your gaze should stay on the floor. 
- Hold for recommended time and slowly lower back down

Cobra pose hold

- 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

- Standing with feet under hips or slightly wider, place your hands behind your head and posture tall with chest up.
- 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.

Prisoner good morning

- Hold one side of a band in each hand
- Pull band apart until there is some tension in it
- Rotate arms so band passes over your head (while keeping arms straight)
- Then rotate back until band is in front of you
- Only go as far back as comfortable
- Repeat for recommended amount of reps

Band Pass-Throughs

Warm Up

- Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Barbell (or dumbbell) RDL

C. 3 Sets
C1. Band-assisted (or regular) pull-up  x 6 reps*
C2. Dips on bench or rings/dip bar x 8-12 reps
*Rest 60 seconds between sets
*If you can do 6 pull-ups without assistance and good form, do that instead; if you can do dips on rings/dip bar, do those instead. (If you have access to ring/dip bar, you can also add a band for assistance.)

-Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out, grab the bar and pull yourself upward by engaging your lats as you flex the elbow
-Pause and lower slowly

Band assisted (or regular) pull-up

- Place your hands on a bench or box behind you with your feet together, legs straight and heels on the floor. 
- Slowly lower yourself down as far as you can, then press back up powerfully.

*Can bend at the knees with feet flat on floor if straight leg is too difficult*

Dips on bench (or rings/dip bar)

Circuit 1

D. 3 Sets
D1. Dumbbell split squats x 10/leg
*Rest 60-90 seconds between sets

- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Extend hip and knee to drive up to start position; repeat for specified reps
- Perform set with opposite leg

Dumbbell split squats

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold a barbell evenly in each 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.

Barbell (or dumbbell) bent over rows

F. 3 Sets
F1. Dumbbell alternating overhead press x 16 reps (8/arm)
F2. Dumbbell cross body curls x 16 reps (8/arm)
*Rest 45 seconds between sets

- Start with feet hip-width apart and dumbbells in the front rack position (elbows out in front)
- Start by pressing with one arm straight overhead until it is fully extended overhead while the other stays at your shoulder 
- When bringing that dumbbell back down to your shoulder start pressing the other arm up overhead until fully extended
- Keep alternating the presses until all reps completed

Dumbbell Alternating Overhead Press

- Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Cross body hammer curl

Circuit 2

G. 2 Sets
G1.Goblet squat x 10 reps
*Rest 60 seconds between sets

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend you legs to come back up

Goblet squat

4 Rounds
- Boat pose “U”-lifts x 10 reps
- Shotgun sit-ups x 10 reps
- Single arm dumbbell overhead pass sit-ups x 10 reps
*Rest 30 sec b/w sets

- Bring your arms behind you, placing your hands in line with your shoulders, fingers pointing toward the front of the mat.
- Engage your core and begin to lean back, lifting your feet off the floor, balancing on your sitz bones.
- With active legs, bring your thighs to a rough 45-degree angle and shins parallel to the floor.
- Squeeze your legs together and shine your chest upward, keeping your spine straight.
- Leaning back slightly, start by making a "U" shape with your legs back and forth.

Boat pose U-lifts

*Place DB b/w feet and squeeze for a challenge*

- Sitting on the floor place your hands behind you (shoulder-width apart) and fingers facing front
- Lean back slightly and bring your legs into a "tuck" position 
- Bending your arms and leaning back straighten your legs out in front (without touching the ground) and then back into the tuck position
- That completes one rep.

Shotgun sit-ups

- Laying on the ground with one dumbbell
- Hold in one hand directly above your face
- Perform a sit up (keeping the dumbbell overhead) and once you get to the top of the sit up switch the dumbbell to the other hand
- Slowly lower back down and repeat the same process on the other arm.

Single arm dumbbell overhead pass sit-up

Ab workout

I. Optional mobility x 3 sets
I1. Birddog x 10 reps, slow & controlled
I2. Hip airplane x 3 reps (hold onto something if needed)

- Start on all fours with knees underneath the hips and wrists under the shoulders.
- Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
- Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
- Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

Alternating bird dog

- Start with feet hip width apart, place arms outward for stability 
- Bend forward and bring one leg back 
- Keep the foot on the ground planted with a slight knee bend 
- Rotate your torso/hips outward and then rotate inward towards the other leg 
- Complete all reps and repeat on opposite leg

W1/D3

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