Name: Playbook - Sarah Herse - W1/D4 Upper Body
Uploaded: 2024-03-20T21:08:54.281Z
Duration: 60 min
Description: W1/D4 Upper Body

The timed circuit was a bit confusing but otherwise I loved it.

Whitney

This program is my favorite from Sarah Herse so far! Feeling great 💪🏼💪🏼

Shannon Aguirre

That optional work out was hard I only did the first round 😞

Marlene

Chris

Ashlee

Rachel

Roselyn

Tristin

Warmup x 2 rounds of
50 high knees
50 butt kickers
5 inchworm push-ups
10 banded overhead press
20 band pull aparts
 
A. 3 sets
A1. High Incline Dumbbell Shoulder Press x 10 reps (set bench to ~60 degrees)
A2. Dumbbell Bicep Curl x 10 reps
Rest 30 seconds between sets
 
B. 3 sets
B1. Assisted Pull-Ups x 10 reps
*If you do not have this machine, you can sub for banded pull-ups or lat pulldowns
**Focus on keeping elbows pointed out and engaging lats
B2. Assisted Dips x 8 reps
*if you do not have this machine, you can sub for push-ups or bench dips
Rest 30 seconds between sets
 
C. 3 sets: Upper body circuit
Note: complete all 3 rounds of each exercises before moving to the next exercise 
C1. DB Strict Press: max reps in 30 seconds, rest 30 seconds between sets
C2. DB Upright Row (30 seconds on, 30 seconds off for 3 sets)
C3. DB lateral raises (30 seconds on, 30 seconds off for 3 sets)
C4. DB front raise (30 seconds on, 30 seconds off for 3 sets)
C5. DB Reverse Fly (30 seconds on, 30 seconds off for 3 sets)
*Choose weights for each exercise that you could do ~15 unbroken reps with when fresh
 
D. 3 sets: High Intensity Circuit (optional)
21, 15 and 9 reps for time of:
D1. Dumbbell Thrusters
D2. Sit-ups
D3. Burpees
 
*women, try for 15-35# DB's, men 25-50#
**Perform 21 reps of all 3 movements, then 15 of each, then 9 of each

warmup x 2 rounds of
50 high knees
50 butt kickers
5 inchworm push-ups
10 banded overhead press
20 band pull aparts

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then do a push-up and crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- Stand with both feet on the center of the band, hip width apart.
- Bring the other side of the band to shoulder height with palms facing away from you and elbows pointed to the ground.
- Driving through your feet without the use of legs (or dip movement) press arms straight up keeping shoulders down (don't get into a shrug position).
- Slowly lover back down to starting position to complete the rep.

Banded overhead press

- Stand tall and hold a band shoulder width apart with some tension.
- Starting with your hands in front of you at chest height, pull the band until your arms are out to either side and the band is stretched across your chest.
- Squeeze your shoulder blades together and slowly return to having the band in front of you.

Banded pull aparts

Warmup

A. 3 sets
A1. High Incline Dumbbell Shoulder Press x 10 reps (set bench to ~60 degrees)
A2. Dumbbell Bicep Curl x 10 reps
Rest 30 seconds between sets

If you don't have an incline bench, you can prop your bench up on plates, or sub with dumbbell/barbell seated strict press
- Sitting on an inclined bench on an almost vertical position (slightly leaned back)
- Holding a dumbbell in each hand and feet planted firmly on the ground
- Bring the dumbbells to your shoulders. Hands should be at about a 45 degree angle out from your face or facing you
- While engaging your core, inhale as you press up and then exhale as you lower them back down to starting position.

High incline dumbbell shoulder 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

Circuit 1

B. 3 sets
B1. Assisted Pull-Ups x 10 reps
*If you do not have this machine, you can sub with banded pull-ups or lat pulldowns
**Focus on keeping elbows pointed out and engaging lats
B2. Assisted Dips x 8 reps
*if you do not have this machine, you can sub for push-ups or bench dips
Rest 30 seconds between sets

*If you do not have this machine, you can sub with banded pull-ups or lat pulldowns
- Select the weight: the weight you choose is how much you assistance you will be getting - so lower numbers are more difficult.
- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Assisted pull-up

*if you do not have this machine, you can sub with push-ups or bench dips

- Select the weight you would like to use: the weight you choose is how much you assistance you will be getting - so lower numbers are more difficult.
- Select desired grip.
- Place your knees onto foot bar, one at a time.
- Lift/lower body with smooth controlled movements.
- To get off of the bar, step off one leg at a time before letting go with your hands.

Assisted dip machine

Circuit 2

C. 3 sets: Upper body circuit
Note: complete all 3 rounds of each exercises before moving to the next exercise 
C1. DB Strict Press: max reps in 30 seconds, rest 30 seconds between sets (30 seconds on, 30 seconds off for 3 sets)
C2. DB Upright Row (30 seconds on, 30 seconds off for 3 sets)
C3. DB lateral raises (30 seconds on, 30 seconds off for 3 sets)
C4. DB front raise (30 seconds on, 30 seconds off for 3 sets)
C5. DB Reverse Fly (30 seconds on, 30 seconds off for 3 sets)
*Choose weights for each exercise that you could do ~15 unbroken reps with when fresh

- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extended.
- Then lower back down to shoulders to complete the rep.

Dumbbell strict press

30 seconds on, 30 seconds off for 3 sets
- Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Dumbbell upright row

30 seconds on, 30 seconds off for 3 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 to your sides.

Dumbbell lateral raise

30 seconds on, 30 seconds off for 3 sets
- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbells down to your hips.

Dumbbell front raise

30 seconds on, 30 seconds off for 3 sets

- Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. - Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
- Keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. 
- Pause, then slowly return to the starting position to complete the rep.

Dumbbell reverse fly

Circuit 3

D. 3 sets: High Intensity Circuit (optional)
21, 15 and 9 reps for time of:
D1. Dumbbell Thrusters
D2. Sit-ups
D3. Burpees
 
*women, try for 15-35# DB's, men 25-50#
**Perform 21 reps of all 3 movements, then 15 of each, then 9 of each

- Shoulder-width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, then press 
- Heels down until hips and legs extend 
- Complete at arm extension

Dumbbell thruster

- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Using your arms, touch the ground above you and then swing them forward to assist you on getting your upper body off the ground and then touch the floor by your feet and lower back down to complete one rep.

Sit-ups

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

Circuit 4 - High Intensity Circuit (optional)

W1/D4 Upper Body

Loved this first workout! Really excited to start this program!

Omg I hate burpee’s but I did them trust the process and remember those goals! I can finally do cossack squats!!!! Great workout!

Marybelle

W1/D1 Lower Body

Starting this program for the second time after having my second baby. It got me back in shape after my first and I’m excited and ready for round 2 💪🏼

I like to finish each workout with a metcon—love that these are already included in this program and I don’t have to think about it

W1/D2 Upper Body

Intense leg day but my back is always so angry by the time I get to split squats. Personally have to modify to finish.

W1/D3 Lower Body

I finally have joined a gym that is not “class” based. I wasn’t sure how it was going to go without a coach telling me what to do, but workouts are great to keep me focused on exactly what to do from start to finish. The video demos are key. Thanks Sarah!

Trish Hayes

Loved it!!  Targeted all the right areas 💗!

Rene

Marieve Carriere

W1/D5 Lower Body

Wowww!! My legs are on 🔥🔥! Loved it!!

W2/D1 Lower Body

Wow! That last circuit… YAZ ❤️‍🔥

Corina

W2/D2 Upper Body

Pavallam

W2/D3 Lower Body

Love the workout, especially the high intensity. Only trouble was the arm circuit. Not sure if I'm supposed to go straight through and then rest, or rest 30 secs between each exercise then repeat for 3 🤷‍♀️

It was amazing!! Thanks so much fo me putting all this together!

Shelly

Samantha

W2/D4 Upper Body

Jessi Mollak

W2/D5 Lower Body

That high intensity circuit finished me off 🔥🥵

Loved it!!  Nice combo with lunges and straight bar RDL’s 🔥🔥🔥

W3/D1 Lower Body

W3/D2 Upper Body

Oh my lanta lunges! I got 80 and had to switch to something else. 🥵

So killer! Not sure I'll walk right tomorrow.

W3/D3 Lower Body

W3/D4 Upper Body

W3/D5 Lower Body

My upper body was to wiped from yesterday's pull up program to do the last two circuits,but my legs are happy!!!

W4/D1 Lower Body

W4/D2 Upper Body

W4/D3 Lower Body

Loved the high intensity circuit at the end of this one

40 min on stair-stepper, then this workout! AWESOMENESS!!

W4/D4 Upper Body

Katie

W4/D5 Lower Body

Love learning work outs that I have never done before yay i

W5/D1 Lower Body

Misha SWB

W5/D2 Upper Body

W5/D3 Lower Body

W5/D4 Upper Body

W5/D5 Lower Body

My husband joined me today and I think he's dead

W6/D1 Lower Body

W6/D2 Upper Body

Killer definitely a great workout for the later week

Jasmine

W6/D3 Lower Body

I didn’t really understand the high intensity circuit the way it was written. Was I supposed to do 10 swings, 10 burpees, then rest 1 minute, then do 20 mt climbers, 10 dm cleans, and go back the top and do 3 full rounds of 10 swings, 10 burpees, 20 climbers, 10 cleans?  Or was the “rest 1 minute” written in the wrong spot?

W1/D4 Upper Body

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