Name: Playbook - Sarah Herse - W1/D4 - Upper Body
Uploaded: 2024-03-20T21:08:54.805Z
Duration: 60 min
Description: W1/D4 - Upper Body

Whitney

Lily

A. Warm-up & activation x 2 sets
A1. Incline down dog to plank x 10 reps
A2. Incline scap push-up x 10 reps
A3. Incline push-up x 5 reps
A4. Banded bent over row x 10 reps
A5. Banded single arm overhead press x 10/arm
A6. Wall angels x 10 reps

B. 4 Sets
B1. Incline bench press*
1 x 15
1 x 12
2 x 10
*Rest 1 minute between sets: increase in weight each set; they all should feel like RPE 8
*If you don’t have an incline bench, you can elevate one side on plates or just perform flat bench

C. 4 Sets
C1. Inverted row on barbell with feet elevated x 8-10 reps*
C2. Band-resisted incline push-up on bar x 10-20 reps
*Rest 30 seconds between sets
*You can also do this with rings/TRX

D. 4 Sets
D1. Single arm dumbbell strict press x 8-10/arm
D2. Standing bent over lat pulldown x 15-20 reps
*Rest 30 seconds between sets

E. 3 Sets
E1. Single arm dumbbell leaning lateral raise x 10-12/arm
*Rest 30 seconds between sets

Lesson: kettlebell figure 8

F. Kettlebell (or dumbbell) circuit* x 4 Sets
F1. Single arm alternating kb swing x 10 reps
F2. Single leg RDL iso hold with single arm kb row x 6/side
F3. Kettlebell transfers x 6/side
F4. Kettlebell figure 8’s x 10
F5. Kettlebell bicep curl x 10 
F6. Kettlebell plank drag x 10 reps
*Rest as needed between sets
*If you don’t have a kettlebell, use a dumbbell. Try for moderate weight: women should aim for 15-35#, men should try for 20-53#. Glad onto something for balance if needed

G. Optional cooldown x 2 sets
G1. Banded lat stretch x 30 seconds (right)
G2. Outward facing banded shoulder stretch x 30 seconds (right)
G3. Banded lat stretch x 30 seconds (left)
G4. Outward facing banded shoulder stretch x 30 seconds (left)
G5. Kneeling thoracic twists x 10/side

A. Warm-up & activation x 2 sets
A1. Incline down dog to plank x 10 reps
A2. Incline scap push-up x 10 reps
A3. Incline push-up x 5 reps
A4. Banded bent over row x 10 reps
A5. Banded single arm overhead press x 10/arm
A6. Wall angels x 10 reps

- Start with hands on elevated surface and body at a incline
- Push hands on bench and lean back on feet into a "Down dog" position 
- Return to the incline plank position
- Repeat for recommended amount of reps

Incline down dog to plank

- Start in a plank position on elevated surface 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Incline Scap push up

- Start with your hands on a box (or elevated surface)
- Perform a push-up coming down slowly until touches that surface
- Explosively push back up until arms are fully locked out
- Keep your core engaged
- Repeat for recommended amount of reps

Incline push up

- Stand on the middle of the band, then grab the two ends of the band.
- Hinge forward at your hips while keeping your back straight. 
- Pull the bands towards you, making sure the hands stay at your sides. Drive with the elbow.
- Bring back down until arms are straight and repeat for recommended amount of reps

Banded bent over row

- Start by standing on a band with one foot and the other side of the band in that same side hand 
- Feet shoulder width apart
- With the hand holding the band press up until arm is fully locked out (should feel tension in band)
- Control it on the way back down and repeat for recommended amount of reps and complete on opposite side

Banded single arm overhead press

- Standing against the wall with your back flush 
- Raise your arms above your head with palms facing outward (back side of hand should be touching wall)
- In a slow and controlled motion keeping your arms straight and against the wall bring them down until they reach your sides 
- Bring them back up to above your head to complete rep

Wall Angels

Warm Up (Upper body 8)

B. 4 Sets
B1. Incline bench press*
1 x 15
1 x 12
2 x 10
*Rest 1 minute between sets: increase in weight each set; they all should feel like RPE 8
*If you don’t have an incline bench, you can elevate one side on plates or just perform flat bench

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

C. 4 Sets
C1. Inverted row on barbell with feel elevated x 8-10 reps*
C2. Band-resisted incline push-up on bar x 10-20 reps
*Rest 30 seconds between sets
*You can also do this with rings/TRX

- Position a bar in a rack to about waist height 
- With your heels on a bench or box 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
- Repeat for recommended amount of reps

Inverted Row on Barbell w/ Feet Elevated

*Try for 10-20 reps
- Place band around shoulders and ends in each hand
- Set a barbell up on rig like you would for bench press
- Placing hands shoulder width apart and angling your body in a line 
- Lower yourself into a push up position on bar and press through until arms are locked out 
- You should feel tension through the band
- Complete until all reps done

Band-resisted Incline Push Up on Bar

Circuit 1

D. 4 Sets
D1. Single arm dumbbell strict press x 8-10/arm
D2. Standing bent over lat pulldown x 15-20 reps
*Rest 30 seconds between sets

- Bend down with your knees to pick up the dumbbell.
- Stand with your feet shoulder-width apart and raise the dumbbell to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbell above your head until your arm is fully extended (other arm can be at your side) 
- Then lower back down to shoulder to complete rep
- Repeat on opposite side

Single arm dumbbell strict press

*Try for 15-20 reps
- With a band attached high on the rack
- Grab the other end with both hands and bend over slightly so your torso is at angled to the ground 
- Keeping arms as straight as possible pull down until they're close to your sides
- Control the movement on the way up
- Repeat for recommended number of reps and make sure to engage your core/lats throughout movement.

Standing Bent Over Banded Lat Pulldown

Circuit 2

E. 3 Sets
E1. Single arm dumbbell leaning lateral raise x 10-12/arm
*Rest 30 seconds between set

- Start by holding onto a rig or stable pole and put your body in a leaning motion away from the rig with a dumbbell in the opposite hand
- While in this leaning motion laterally raise your arm until it reaches shoulder height and then lower back down to your side
- Continue until all reps are complete and switch arms

Single Arm Dumbbell Leaning Lateral Raise

First find your starting position (which is the same as a single arm swing): standing behind the kettlebell, hips hinged backwards, arm extended.

Then swing the kettlebell back through your legs, switching hands behind you (the direction of the kettlebell always goes from front to back).

With the kettlebell now in your other hand, swing around outside of the same side leg, and bring it back through your legs, switching back to your other hand behind you. Keep continuing with this pattern. 

Make sure you use your hips and legs to power the momentum of the kettlebell, just like you would in a swing.

Lesson: Kettlebell Figure 8

F. Kettlebell (or dumbbell) circuit* x 4 Sets
F1. Single arm alternating kb swing x 10 reps
F2. Single leg RDL iso hold with single arm kb row x 6/side
F3. Kettlebell transfers x 6/side
F4. Kettlebell figure 8’s x 10
F5. Kettlebell bicep curl x 10 
F6. Kettlebell plank drag x 10 reps
*Rest as needed between sets
*If you don’t have a kettlebell, use a dumbbell. Try for moderate weight: women should aim for 15-35#, men should try for 20-53#. Glad onto something for balance if needed

- Perform a single kettlebell swing passing off the kettlebell from hand to hand at the top of the swing 
- Keep a tight core 
- Engage your glutes as your hips come forward

Kettlebell Alternating Single Arm Swings

- Start with kettlebell in one hand 
- Raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Arm should be underneath you holding kettlebell
- In this position bend your elbow and raise it towards the ceiling bringing the kettlebell to your chest 
- Then lower it back down and continue doing KB rows in this position until all reps complete and then repeat on opposite side/arm

Single Leg Kettlebell RDL Iso Hold w/ Single Arm KB Row

- Hold kettlebell in one hand 
- While balancing on one leg
- Transfer kettlebell back and forth until all reps complete then switch legs

Kettlebell Transfers

- Pick up a kettlebell in one hand and pass it though your legs to the other 
- bring the kettlebell up and fully extend your legs and then bend to pass it through your legs back to the other hand
- Repeat until all reps complete

Kettlebell Standing Figure 8's

- Standing tall, hold a pair of kettlebells at your sides. 
- Without moving your upper arms, bend your elbows and curl the weights up toward your shoulders. 
- Pause, then return to the starting position.

Kettlebell Bicep Curls

- Start on hands and feet in plank position with kettlebell to side of you
- Holding steady on one hand grab the kettlebell and drag it through to the other side
- Repeat with opposite hand 
- Complete alternating motion until all reps complete

Kettlebell Plank Drag

Circuit 3

G. Optional cooldown x 2 sets
G1. Banded lat stretch x 30 seconds (right)
G2. Outward facing banded shoulder stretch x 30 seconds (right)
G3.Banded lat stretch x 30 seconds (left)
G4. Outward facing banded shoulder stretch x 30 seconds (left)
G5. Kneeling thoracic twists x 10/side

*Right side*
- Wrap a band around the top of a rig/pull up bar
- Wrap the other end around your wrist and step back until you feel tension in the band
- With arm fully extended lean forward with arm up by your face/ear until you feel a stretch in your lat/shoulder
- Hold for recommended amount of time and repeat on opposite side

Banded Lat Stretch

*Right side*
- Wrapping a band around a pull up bar/rig 
- Wrap it around your wrist on one arm and step out a couple feet until there is tension in the band
- Keeping your core engaged lean forward until you feel a stretch in your shoulder and hold for recommended amount of time
- Repeat on opposite arm

Outward Facing Banded Shoulder Stretch

*Left side* 
- Wrap a band around the top of a rig/pull up bar
- Wrap the other end around your wrist and step back until you feel tension in the band
- With arm fully extended lean forward with arm up by your face/ear until you feel a stretch in your lat/shoulder
- Hold for recommended amount of time and repeat on opposite side

*Left side*
- Wrapping a band around a pull up bar/rig 
- Wrap it around your wrist on one arm and step out a couple feet until there is tension in the band
- Keeping your core engaged lean forward until you feel a stretch in your shoulder and hold for recommended amount of time
- Repeat on opposite arm

- 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

Optional Cooldown/Stretch

W1/D4 - Upper Body

Misty Kale

Loved it!  I’m excited to see the progress with this program!

Jennifer

Day 1 down and I know I'll be walking funny tomorrow. Oh well it was a blast and I'm excited to learn all the new things.

W1/D1 - Lower Body

I'll be questioning my life choices tomorrow. Thanks for the added stretches at the end. I'm bad about doing them but if you tell me to I will. Lol

I like this new programs mix. Getting some cardio with the metcons and the stretching at the end. 🔥🥵❤️‍🔥

Morgan

W1/D2 - Upper Body

W1/D3 - Lower Body

Super low energy today, PMS, but I pushed through with low weight 🥵

Loved this workout, particularly the kettlebell arm bars! I’m really loving this program so far and all of the additional videos each day showing correct form 🔥❤️

Erika

W1/D5 - Fully Body Functional + Core

At this point I think she's trying to ki!! me. Lol

W2/D1 - Lower body

Jessi Mollak

W2/D2 - Upper Body

This one was longer than normal and I didn't fuel up for that. I didn't finish the last circuit because I was so spent. Took me about 1hr 40min to do it and I don't feel like I dilly dallied! 🤷‍♀️

Circuits 4&5 burned 🍗🔥❤️‍🔥

W2/D3 - Lower Body

W2/D4 - Upper Body

That was fun challenging my body to do unfamiliar exercises!

W2/D5 - Full Body Functional + Core

Some of these are too hard on my knees but 🥵🔥❤️‍🔥🥵

Great workout! Loved the landmines and all the variety! 🏋️‍♀️💪🔥

W3/D1 - Lower Body

Getting through these days in a timely fashion is proving hard but I think I'm taking longer rests than alotted to catch my breath. Hand stands are the new plank as far as my hatred goes but I'll push until I'm getting them. 😁 Love this program and can't wait to see the strength I gain and the goals I get crushed 💪

W3/D2 - Upper Body

W3/D3 - Lower Body

W3/D4 - Upper Body

Like the variation in this new program, unfortunately for me it’s been harder on my bad knee. Would have liked an instructional video on the 1/2 Turkish get up like in the last few workouts

W3/D5 - Full Body Functional + Core

First workout with weights after 3 weeks of travel. I was active and did a couple body weight workouts, but dang this one burned. Shaky legs 🦵 🦵🍗🍗

That HIIT circuit at the end though 🥵☠️

W4/D1 - Lower Body

W4/D2 - Upper Body

Those hip thrusters burned so good. Love to hate them. 🍑 🔥 🦵

W4/D3 - Lower Body

Nadine

Loved this one! Tough but good ❤️🥵

W4/D4 - Upper Body

W4/D5 - Full Body Functional + Core

W5/D1 - Lower Body

W5/D2 - Upper Body

W5/D3 - Lower Body

🔥❤️‍🔥❤️‍🔥❤️‍🔥💪🏼🥵

W5/D4 - Upper Body

🥵🥵❤️‍🔥had to sub dumbbell situps for the bench extension sit-ups, they were making me nauseous

W5/D5 - Full Body Functional + Core

W6/D1 - Lower Body

W6/D2 - Upper Body

W6/D3 - Lower Body

Holy kettleball burn ❤️‍🔥🔥🥵

W6/D4 - Upper Body

Great last workout of the program! Loved this program 🏋️‍♀️🔥❤️

W1/D4 - Upper Body

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