Name: Playbook - Sarah Herse - W1/D4 - Upper Body
Uploaded: 2024-03-20T21:08:53.900Z
Duration: 60 min
Description: W1/D4 - Upper Body

Lily

A. Warm-up & activation x 2 sets
A1. Down dog to plank x 10 reps
A2. Scap push-up x 10 reps
A3. Push-up x 5 reps
A4. Standing IYTs x 5 reps
A5. single arm overhead press (with light dumbbell) x 10/arm
A6. Wall angels x 10 reps

B. 4 Sets
B1. Pause Dumbbell floor press
2 x 15
2 x 12
*Rest 1 minute between sets: each set should feel like RPE 8

C. 4 Sets
C1. Dual dumbbell row x 8-10 reps*
C2. reverse grip incline push-up x 8-12 reps**
*Rest 30 seconds between sets
*You can also sub with ring/TRX rows if you have that equipment
Sub with regular grip (incline or regular) push-ups if needed

D. 4 Sets
D1. Seated single arm dumbbell strict press x 8-10/arm
D2. Seated rear delt skier swings* x 15 reps
*Rest 30 seconds between sets
*If you don’t have a place to do these seated, do standing 

E. 3 Sets
E1.Dumbbell 1 & ¼ lateral raise x 5 reps
E2. Dumbbell lateral raise x 5-8 reps
*Rest 60 seconds between sets

F. Dumbbell circuit* x 4 sets
F1. Single arm alternating dumbbell (or KB*) swing x 10 reps
F2. Single leg dumbbell RDL iso hold with row x 6/side
F3. Dumbbell transfers x 6/side
F4. dumbbell single arm devil’s press x 6
F5. Dumbbell bicep curl x 10 
F6.Dumbbell plank drag x 10 reps
*Rest as needed between sets
*You can use a KB on the first 3 exercises if you have one. Try for moderate weight. You will likely need to go lighter on the bicep curls. 

G. Optional cooldown x 2 sets
G1. G1. Spider shoulder stretch x 60 sec
G2. Lying thoracic twist x 60 seconds/side
G3. Cobra stretch x 30 seconds

A. Warm-up & activation x 2 sets
A1. Down dog to plank x 10 reps
A2. Scap push-up x 10 reps
A3. Push-up x 5 reps
A4. Standing IYTs x 5 reps
A5. single arm overhead press (with light dumbbell) x 10/arm
A6. Wall angels x 10 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

- Start in the pushup position, with your hands directly underneath your shoulders, a tight core and a neutral back.
- Keeping straight arms, simply retract and protract the shoulder blades.
- Keep the arms as straight as possible and do not allow the elbows to flex.

Scap Push Up

- Lie on the floor face down and place your hands about shoulder width apart
- Lower yourself downward until your chest almost touches the floor
- Push through your hands and press your upper body back up to the starting position when arms are fully locked out 
- Repeat for recommended amount of reps
*Can do on your knees if need to modify

Push-ups

- Standing straight with feet under hips, and arms down by side with palms facing towards you.
- Engaging your core raise your arms over your head toward the ceiling to form the letter "I" and hold for a few seconds.
- 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.
- Return to starting position to complete the movement.

Standing IYTs

- Standing shoulder-width apart and holding one dumbbell in your hand
- Place the other on your side for support or have it down by your side
- Bring the dumbbell to your shoulder and without using your legs or any hip drive press the dumbbell up until your arm is fully extended (drive the feet through the floor)
- Lower back down to your shoulder to complete the rep.
- Repeat on other arm.

Single arm dumbbell overhead strict 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 9)

B. 4 Sets
B1. Pause Dumbbell floor press
2 x 15
2 x 12
*Rest 1 minute between sets: each set should feel like RPE 8

- Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
- Pause at the bottom for a few seconds, and then bring the weight together at the top by extending through the elbows.

Pause Dumbbell Floor Press

C. 4 Sets
C1. Dual dumbbell row x 8-10 reps*
C2. reverse grip incline push-up x 8-12 reps**
*Rest 30 seconds between sets
*You can also sub with ring/TRX rows if you have that equipment
Sub with regular grip (incline or regular) push-ups if needed

- Holding a dumbbell in each hand using a neutral (hammer) grip, stand with your feet shoulder-width apart.
- Keeping a natural curvature of your spine, flex your hips and knees until your torso is horizontal or close to horizontal.
- Allow the dumbbells to hang down by your sides, with your shoulders stretching downward.
- Keeping your elbows close to your body, exhale as you pull the dumbbells up to the sides of your waist and squeeze your back muscles.
- Inhale as you lower the dumbbells to the starting position, with your shoulders stretching downward.

Dual dumbbell rows

*Sub with regular grip (incline or regular) push-ups if needed
- Assume a tall kneeling position with your hands on a bench (box or elevated surface), toes tucked, and knees under hips.
- Extend one leg at a time and assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
- Rotate the hands to a reverse grip so the fingers are pointing downward.
- Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
- Descend until your chest touches the bench.
- Push back to the starting point by extending the elbows and driving your palms into the bench.
- Repeat for the desired number of repetitions.

Reverse Grip Incline Push Up

Circuit 1

D. 4 Sets
D1. Seated single arm dumbbell strict press x 8-10/arm
D2. Seated rear delt skier swings* x 15 reps
*Rest 30 seconds between sets
*If you don’t have a place to do these seated, do standing

- 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

- Start by sitting on edge of bench (or elevated surface)
- Feet close together and torso/chest bent slightly forward
- Dumbbell in each hand, bring your hands back and up as far as you can 
- Return to starting position and repeat for recommended amount of reps

Seated Dumbbell Rear Delt Skier Swings

Circuit 2

E. 3 Sets
E1.Dumbbell 1 & ¼ lateral raise x 5 reps
E2. Dumbbell lateral raise x 5-8 reps
*Rest 60 seconds between sets

- 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 about 1/4 of the way and then back up to shoulder height
- Bring dumbbells back down to your sides to complete rep.

Dumbbell 1 & 1/4 lateral raises

*Try for 5-8 reps
- 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 3

F. Dumbbell circuit* x 4 sets
F1. Single arm alternating dumbbell (or KB*) swing x 10 reps
F2. Single leg dumbbell RDL iso hold with row x 6/side
F3. Dumbbell transfers x 6/side
F4. dumbbell single arm devil’s press x 6
F5. Dumbbell bicep curl x 10 
F6.Dumbbell plank drag x 10 reps
*Rest as needed between sets
*You can use a KB on the first 3 exercises if you have one. Try for moderate weight. You will likely need to go lighter on the bicep curls.

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Single arm alternating dumbbell swings

- Start with dumbbell 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 dumbbell 
- In this position bend your elbow and raise it towards the ceiling bringing the dumbbell to your chest 
- Then lower it back down and continue doing DB rows in this position until all reps complete and then repeat on opposite side/arm

Single Leg Dumbbell RDL ISO Hold w/ DB Row

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

Dumbbell Transfers

- Stand tall. Dumbbell hanging by your side.
- Hinge at the hips and place the dumbbell on the floor right outside your shoulder.
- Jump or step the feet back into a plank and lower the chest and thighs to the ground. Chest lands inside of the dumbbell. 
- Perform a Push-Up to get back to the plank position then jump or step the feet forward right under your hips.
- Grab the dumbbell then snatch or swing the it from between the legs and use powerful hip extension to get the dumbbells overhead, to a locked-out position.

Single arm devils press

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell bicep curl

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

Dumbbell Plank Drag Through

Dumbbell Circuit

G. Optional cooldown x 2 sets
G1. Spider shoulder stretch x 60 sec
G2. Lying thoracic twist x 60 seconds/side
G3. Cobra stretch x 30 seconds

- Kneeling on hands/knees 
- Sit back towards your feet and extend one arm out and to the side with palm facing down 
- Rotate body so you can get your shoulder to ground and feel the good stretch, can stabilize yourself by placing opposite hand on ground
- Stay for a sec or two and then alternate to opposite side with the other arm extended
- Continue in alternating motion until all reps/time compelte

Spider Shoulder Stretch

- Lay on the ground with the right side of your body on the floor and your knees and hips bent at about 90 degrees, bring your palms together and extend your arms in front of your chest.
- Exhale as you rotate your torso to your left, lifting your left hand over your body and bringing your left shoulder and arm to the floor. Squeeze your inner thighs together to stabilize your lower body.
- Your upper body should resemble the letter T. Hold the stretch for recommended amount of time then return to starting position
- Repeat on opposite side

Lying Thoracic Twists

- 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

W1/D4 - Upper Body

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