Name: Playbook - Sarah Herse - W1/D4 Upper Body
Uploaded: 2024-03-20T21:08:54.811Z
Duration: 60 min
Description: W1/D4 Upper Body

Tristin

Wow, that was tough. I finished, but had to skip two of the pull up rounds.

Megan

Marsi

Kaylea

December

Paige

Rosalind

This was the hardest workout so far. It was a huge burnout on my shoulders, so good!

Whitney

Nadine

Warmup:
3 rounds of
30 high knees
30 butt kickers
5 inchworm push-ups
10 banded overhead press
10 banded good mornings
 
A. 3 sets
A1. Dumbbell strict press x 10 reps
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. Bench Dips x 10 reps
*You can also do assisted dips on machine if you have it
Rest 30 seconds between sets
 
C. 3 sets: Upper body circuit
C1. Dual dumbbell row: 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. Tabata DB floor press
D1. 8 rounds of 20 seconds of DB floor press and 10 seconds of static hold of DB's fully extended over chest
(Note: use very light DB's for this,. it will get heavy fast!)
 
E. Ab circuit (optional): 3 sets
E1. Cross body dumbbell reach crunch x 10 reps each side
E2. Dumbbell toe reach crunches x 20 reps
E3. Bicycle crunches x 30 reps (15/side)
*Rest 30 seconds between sets

Warmup:
3 rounds of
30 high knees
30 butt kickers
5 inchworm push-ups
10 banded overhead press
10 banded good mornings

- 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 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 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

Warmup

A. 3 sets
A1. Dumbbell strict press x 10 reps
A2. Dumbbell Bicep Curl x 10 reps
Rest 30 seconds between sets

- Grab two dumbbells and stand with your feet hip-width apart.
- Bring the dumbbells to rest on your shoulders with palms facing towards your face and elbows slightly in front of the body.
- Torso and legs will remain static (no dip movement).
- Driving your feet through the floor push up into the dumbbells reaching full arm extension at the top. 
- Bring dumbbells back to resting position on shoulders to complete rep.

Dumbbell strict 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, TRX rows or lat pull-downs
**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 with push-ups or bench dips
Rest 30 seconds between sets

*If you do not have this machine, you can sub with banded pull-ups, TRX rows or lat pull-downs

- 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

- 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

Circuit 2

C. 3 sets: Upper body circuit
C1. Dual dumbbell row: 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

30 seconds on, 30 seconds off for 3 sets

- 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

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

- To begin, have two dumbbells at your side with palms facing in towards your body. 
- Feet shoulder width apart, hinge at the hips so your torso is bent forward and almost parallel to the floor.
- Let the dumbbells hang straight down from your shoulders 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.

Dumbbell reverse fly

Circuit 3

Tabata style,8 rounds of 20 seconds of DB floor press and 10 seconds of static hold of DB's fully extended over chest
(Note: use very light DB's for this, it will get heavy fast!)

- Lay on floor with two dumbbells in each hand. Knees should be bent so feet are firmly planted on ground. 
- Press the weights to full extension by contracting your triceps and chest.
- Slowly lower the weight until both elbows though the floor and the press both dumbbells back to starting position.

Dumbbell floor press

E. Ab circuit (optional): 3 sets
E1. Cross body dumbbell reach crunch x 10 reps each side
E2. Dumbbell toe reach crunches x 20 reps
E3. Bicycle crunches x 30 reps (15/side)
*Rest 30 seconds between sets

10 per side

- Lie flat on your back with legs straight and one dumbbell in your hand.
- Now curl up and bring the hand holding the dumbbell across your body while bringing the opposite leg in toward that shoulder at the same time. 
- Reach with your hand and try to touch the dumbbell to your foot. 
- Exhale as you perform this movement. 
- Return to the starting position as you inhale and repeat with the opposite arm/leg. 

Tip: Try to bring your shoulder up towards your foot rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the arm.

dumbbell cross body crunch

- With one dumbbell held in both hands lie on your back and bring your legs up so your body is in an "L" shape.
- Should have a slight bend at the knee and bottom of feet facing the ceiling.
- Hold the dumbbell with your arms fully extended above your face.
- Bring your head, shoulders, and upper back off the floor and reach with the dumbbell towards your toes. Should be in the "crunch" position with abs contracted.
- Lower your upper back, shoulders, and head to the ground and repeat for desired reps.

Dumbbell toe reach crunch

15 per side

- Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward.
- Engaging your core, lift your knees to 90 degrees and raise your upper body. This is your starting position.
- Exhale and rotate your torso, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause for a sec then return to starting position.
- Move your left elbow to your right knee and extend your left leg. Pause and the return to starting position to complete one rep.

Bicycle crunches

Circuit 4 -Ab circuit

W1/D4 Upper Body

Gisele Rigo

My first workout after being inconsistent for years. I love lifting and it feels like a nice pace to start with!

Kelly

Yes! What a brilliant start to this year. Thanks Sarah!

Terry

W1/D1 Lower Body

Karie

That burnout was a killer. My arms are hello!

Arms are noodles feeling the burn. Great feeling!

Shannon

W1/D2 Upper Body

A bit too difficult for a beginner. I was only able to do two reps of the main circuits and couldn’t finish the last one. Enjoyed the exercises though!

W1/D3 Lower Body

Skipped the calf raises cuz my gym doesn’t have that machine. Found it a little challenging to go from a machine to free weight and still have the machine available at a crowded gym

W1/D4 Upper Body

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