Name: Playbook - Sarah Herse - W1/D4 Upper Body
Uploaded: 2024-03-20T21:08:54.581Z
Duration: 70 min
Description: W1/D4 Upper Body

That tabata at the end was killer, I barely made it through 😭

Madi

Got to make it to the gym before work and this workout was perfect!

Ashley Chapman

Great workout! Love, love, love the stretches at the end! Wish there are stretches for each day

Francess

Mackenzie

Warm-up x 3 sets
Plank Jacks x 20 reps
High Knees x 20 reps
Hollow Body Hold x 10 seconds
Downward Dog knee to elbow x 20 seconds each side
Rest 30 seconds between sets.
 
A. 5 sets
A1. Barbell Hang Power Cleans (sub with barbell bent over rows if preferred)
2 x 6 reps
3 x 5 reps
*Increase weight each set
Rest 1 minute between sets.
 
B. 3 sets
B1. Barbell Strict Press x 8 reps @ 70% f 1 RM
Rest 90 seconds between sets.
 
C. 3 sets
C1. Dumbbell standing leaning back lateral raise x 10 reps
C2. Dumbbell seated lateral raise x 12 reps (using lighter weights)
C3. TRX or Ring Bicep Curl x 8 reps (slow & controlled)
Rest 30 seconds between sets.
 
D. 2 sets
D1. Dumbbell single arm bent over row x 10 reps
D2. Banded or cable single arm high row x 12 reps with a pause at the bottom of each rep
*Perform both movements on right arm, then immediately go into left arm. Rest only while other arm is working

E. 3 sets
E1. Aleknas x 10-12 reps
*Use the heaviest weights you can with good form, lower back should stay down on the ground
Rest 1 minute between sets.
 
F. 8 sets : Tabata Shoulder Burnout (optional)
F1.Banded front raises x 20 seconds
F2. Banded front raise hold (Static hold of band fully extended with arms straight)t x 10 seconds
*Note: use a light band for this. If you can't hold the band up during the "rest" then just rest during that time.
 
G. 1 set : Recovery
F1. Mobility or a light cardio (walking, biking) x 15 minutes

Warm-up x 3 sets
Plank Jacks x 20 reps
High Knees x 20 reps
Hollow Body Hold x 10 seconds
Downward Dog knee to elbow x 20 seconds each side
Rest 30 seconds between sets.

Plank jacks

- 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

Hollow hold

Downward Dog knee to elbow x 20 seconds each side

Downward dog knee to both elbows

Warmup

A. 5 sets(sub with barbell bent over rows if preferred)
2 x 6 reps
3 x 5 reps
*Increase weight each set

With a clean grip, lift the bar to the standing position. Lower the bar under control to the chosen hang position (most often mid-thigh, knee or right below the knee). Once reaching the hang position, initiate the power clean by pushing against the floor with the legs first. Drive the legs against the floor and extend the hips aggressively, keeping the bar in close proximity to the body and bringing it into contact with the hips as you reach complete extension. After extending, pick up and move your feet into your squat stance while pulling your elbows high and to the sides to move yourself down into a partial squat under the bar while keeping the bar and your body as close to each other as possible. Turn the elbows around the bar and into the clean rack position, and stop the squat with the thighs above horizontal. Stabilize and recover to a standing position

Barbell hang power clean

B. 3 sets
B1. Barbell Strict Press x 8 reps @ 70% of 1 rep max
(Note: if you don't know your 1 RM,  find a weight that's challenging for 8 reps but don't go to failure)
Rest 60-90 seconds between sets.

- Hip-width stance
- Hands just outside of shoulders
- Elbows slightly in front of the bar
- Full grip on the bar
- Bar moves over the middle of the foot
- Torso and legs static
- Heels down
- Shoulders push up into the bar
- Complete at full arm extension

Barbell strict press

C. 3 sets
C1. Dumbbell standing leaning back lateral raise x 10 reps
C2. Dumbbell seated lateral raise x 12 reps (using a lighter DB than in part 1)
C3. TRX or Ring Bicep Curl x 8 reps (slow & controlled)
Rest 30 seconds between sets.

-Start standing with your feet either hip-distance apart or in a split stance. 
- Contract your abdominal muscles and pull your shoulders down and back. 
- Start to raise the dumbbells up and out to your sides. ...
- Start to lower the dumbbells slowly, rotating them slightly downward once you get past your shoulders.

Dumbbell standing leaning back lateral raise

Drop down to a lighter set of DB's for this set.

Sit on a bench and hold a dumbbell in each hand by your side. Raise both dumbbells to your side until they are shoulder height. Lower under control and repeat.

Seated dumbbell lateral raise

You can use rings or TRX for this. (If you don't have either, sub with dumbbell bicep curls) Pull your hands toward your forehead to make sure you're engaging your biceps on this exercise.

Perform the movement slow & controlled

TRX bicep curls

Circuit 1

D. 2 sets
D1. Dumbbell single arm bent over row x 10 reps
D2. Banded or cable single arm high row x 12 reps with a pause at the bottom of each rep
*Perform both movements on right arm, then immediately go into left arm. Rest only while other arm is working

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold dumbbell in either 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.

Dumbbell single arm bent over rows

Banded single arm high row

Back Circuit

- Lie on your back on the floor with your legs extended. 
- Hold your arms straight up above your head with your palms facing the ceiling.
- Ensure that your hands and feet are both off the floor throughout the entire move. 
- Engage your core muscles and ensure that your back is flat against the floor or exercise mat.

Aleknas

E. 8 sets : Tabata Shoulder Burnout
E1. Banded front raises x 20 seconds
E2. Banded front raise hold (Static hold of band fully extended with arms straigh)t x 10 seconds
*Note: use a light band for this. If you can't hold the band up during the "rest" then just rest during that time.

Tabata Banded front raise -optional burnout

Optional mobility today.  Nothing too strenuous. Bike for 15-20 minutes at a conversational pace and follow up with some stretching.

- Sit on the stationary bike, with the seat far enough away that your knee is slightly bent, but not locked.
- As you pedal, adjust resistance as necessary.

Bike

Pick 4-6 of these stretches and hold each position for 10-30 seconds!

Banded stretches

Mobility Circuit (optional)

W1/D4 Upper Body

Madison

First day of this one and I am absolutely loving it! Love the explosiveness 😁

Alic

Whitney

W1/D1 Lower Body

Day 2 and I'm truly loving the Olympic lifts

Rebekah

W1/D2 Upper Body

Awesome workout! Loved the circuit at the end. Really looking forward to completing this program. These workouts are so  what I needed right now.

Siobhan

Dominika

W1/D3 Lower Body

The only thing that got me through the last part was the descending ladder!💪🏻😂

Jennifer

I was super stoked about today but I unfortunately hurt my back on the front squat. Listened to my body and skipped most everything else. That being said, this is week one and I'm loving this program and my first time with Olympic lifting. Here's to quick healing!

W1/D5 Full Body

🥵 Oh my. Definitely kicking up the challenge. Today was a finisher.

This one made me feel 43 🤣
Good stuff!  Growin them 💪

Kelly

W2/D1 Lower Body

LANA

W2/D2 Upper Body

Gurl, you really killed me today. I really couldn't even imagine I could push through this, but here am I, sweaty at the end.

Those mountain climbers toward the end wrecked me ❤️❤️

Casey

W2/D3 Lower Body

Love these so much! Just enough challenge to push my self but not give up!

Laura

W2/D4 Upper Body

Those wall walls got me 😮‍💨!  Thanks for the great workout 🏋️‍♀️

Tara Wood

W2/D5 Full Body

Loved it!  I’m seeing changes already!  Excited to see end results.  I’ll be ready for “Unleash The Beast”!

Fantastic! Last circuit is real butt kicker!

W3/D1 Lower Body

W3/D2 Upper Body

W3/D3 Lower Body

W3/D4 Upper Body

That was tough at the end😩Great workout 🏋️‍♂️ Thank you 😊

Seened like too many circuits after heavy squats. Other than that, great

Misha SWB

W3/D5 Full Body

W4/D1 Lower Body

That was a fun high intensity. My fave so far.

W4/D2 Upper Body

W4/D3 Lower Body

I loved the back focus today. That hiit was crazy awesome.

Those 400 metre sprints at the end... left me for dead

Welp just glad the last circuit was just 4 rounds 😂😅

W4/D4 Upper Body

W4/D5 Full Body

The high intensity was a lot today. I worked up to 20 and then went back down to keep pushing through 12 minutes 🥵

Holy crap last circuit almost made me 🤢 at the gym…now that’s a good wo!

W5/D1 Lower Body

Modified that high intensity but did the dang thing

W5/D2 Upper Body

Wish I could add exercises to any workout. Depending on the week, I add extra or even add another body area.

W5/D3 Lower Body

I felt that in my core today on the suitcase lifts.

Great workout 🏋️‍♂️!  Thank you 😊

When looking at the workout it says one thing and then I go to start the workout and it changes. A bit frustrating.

W5/D4 Upper Body

High intensity says 10 reps but also 5 in description. That threw me a bit but otherwise, this workout really kicked my 🍑. Felt like an hr of cardio!

W5/D5 Full Body

W6/D1 Lower Body

W6/D2 Upper Body

W6/D3 Lower Body

W6/D4 Upper Body

Oh hell yeah! That was a great ending to 6 weeks and a very happy birthday workout for me 🥰 Thanks girl!

Great end to the program!  Thank you 😊

W1/D4 Upper Body

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