Name: Playbook - Sarah Herse - W1/D4 - Upper body-focused
Uploaded: 2024-03-20T21:08:54.580Z
Duration: 30 min
Description: W1/D4 - Upper body-focused

Brandy

Jessica Uranga

Jessi

Finished week 1 of this program and love it!!

Ashley Chapman

Oh man that biceps finisher though 🔥🔥💪

Ashlee

A.  Warm-up x 3 sets
A1. Dumbbell jumping jack x 10 reps
A2. Dumbbell halos x 30 seconds each side
A3. Mountain climbers x 20 reps
A4. Hollow body hold x 10 seconds
Rest 30 seconds between sets
 
B. Deficit push-up test
B1. Perform max reps of deficit push-ups on dumbbells with perfect form. Try to get chest all the way to the ground and come to full lockout at the top. Drop to knees or perform regular/incline push-ups if needed. Stop 1-2 reps shy of failure and record your number of reps. We will retest each week!

C. 3 Sets:
C1. Half kneeling Arnold Press x 12/arm
C2. Diamond push-up x 10 reps (drop to knees if needed)
C3. V-ups x 10 reps
*Rest 10 seconds between sets
 
D. 3 Sets:
D1. Plank jack to jumping jack x 10 reps
D2. Dumbbell floor press x 20 reps
D3. Dumbbell pullover in hip bridge x 12 reps
*Rest 10 seconds between sets

E. 4 Sets:
E1. 2 position single arm bent over row (one rep with elbow pointed in + 1 rep with elbow pointed out) x 8 reps of complex each set (16 reps total each arm)
 
F. Bicep burner with iso hold x 1 set of entire sequence

A.      Warm-up x 3 sets
A1. Dumbbell jumping jack x 10 reps
A2. Dumbbell halos x 30 seconds each side
A3. Mountain climbers x 20 reps
A4. Hollow body hold x 10 seconds
Rest 30 seconds between sets

- Hold one dumbbell overhead. 
- Stand straight with your feet hip-width apart. 
- Slightly bend your knees and jump in the air. 
- As you jump, spread your feet about slightly wider than shoulder-width apart.

Dumbbell Jumping Jacks

Moving both arms, bring the weight plate down past your right shoulder, down just past your hips and then back up over your left shoulder. In this way, the weight plate should complete a circular movement and pass around your head like a halo

Plate or dumbbell halo

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- Start lying on back with with your arms extended overhead on floor and legs straight
- At the same time, and with control, lift arms, head, shoulder blades, and legs off the floor.
- Hold in the position for set amount of time and focus on pulling the belly button towards the floor.

(bend knees to modify)

Hollow hold

Warmup (Upper Body 2)

B. Deficit push-up test
B1. Perform max reps of deficit push-ups on dumbbells with perfect form. Try to get chest all the way to the ground and come to full lockout at the top. Drop to knees or perform regular/incline push-ups if needed. Stop 1-2 reps shy of failure and record your number of reps. We will retest each week!

- Start in a push up position with hands elevated on dumbbell
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Deficit Push-Ups on Dumbbell - test

C. 3 Sets:
C1. Half kneeling Arnold Press x 12/arm
C2. Diamond push-up x 10 reps (drop to knees if needed)
C3. V-ups x 10 reps
*Rest 10 seconds between sets

(12/arm - 24 total reps)

- Begin in a half kneeling posture by placing one knee down directly under the hip and the other foot should be in line with the knee, this will create the 90/90 position. Throughout the exercises concentrate on staying as tall as possible creating a straight line from the ear, shoulder, hip, and down knee for proper posture alignment.
- Hold the dumbbell in the hand opposite of the front leg. Palm should be facing you.
- As you press the dumbbell overhead rotate your arm/hand so your palm turns facing in front of you.
- As you lower the dumbbell back down rotate your arm so your palm comes back to facing you.

Half kneeling Arnold press

*Drop to knees if needed*

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond Pushups

*Bend knees to modify
- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

Circuit 1

D. 3 Sets:
D1. Plank jack to jumping jack x 10 reps
D2. Dumbbell floor press x 20 reps
D3. Dumbbell pullover in hip bridge x 12 reps
*Rest 10 seconds between sets

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.
- Jump up from that and complete one jumping jack to complete one rep of the movement.

Plank jack + jumping jack

- 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, and then bring the weight together at the top by extending through the elbows.

Dumbbell floor press

- Laying on the ground face up and knees bent with feet firmly placed on ground
- Grab one dumbbell and hold the ends with both hands
- Get into a glute bridge position by lifting your hips and back off the floor 
- Extend your arms straight up over your face and then while extended lower them above your head and tap dumbbell on the ground and then bring back to position above your face.

Dumbbell pullover in hip bridge hold

Circuit 2

E. 3 Sets:
E1. 2 position single arm bent over row (one rep with elbow pointed in + 1 rep with elbow pointed out) x 8 reps of complex each set (16 reps total each arm)

2 Position Single Arm Bent Over Row

Hold one arm at 90 degrees while you perform curls with the other arm - follow the rep scheme below:

5 right arm/5 left arm
4/4
3/3
2/2
1/1

*complete whole rep scheme without resting*

Rep Scheme:
5/5 (5 right arm w/ left arm at 90* then 5 left arm w/ right arm at 90*)
4/4
3/3
2/2
1/1 
*Complete without resting*

- Holding one dumbbell in each hand and standing shoulder-width apart
- With palms facing up towards the sky, bring the dumbbells up so your arms are at a 90 degree angle 
- Holding one arm in that position, contract your bicep and curl the other until your forearm touches your bicep and then bring back down to 90 degree and repeat on the other side

Single arm bicep curl with iso hold

Bicep Burner with Iso Hold

W1/D4 - Upper body-focused

This is my 3rd time doing this program!  One of my faves!

Jennifer

I loved it!! Trying to push myself more w heavier weight & definitely felt the 🔥. Thanks for the recommendation Sarah♥️

Angie

W1/D1 - Lower Body-Focused

Gisele Rigo

Crystal

W1/D2 - Upper Body-Focused

W1/D3 - Lower Body-focused

Love that workout 🏋️‍♀️ 💪🏻

I love this program!  Second time doing it!🤩💪🏻

Huffin & puffin…. Awesome cardio session w resistance thrown into the mix!👊🏻🙌🏻💪🏻

W1/D5 - Full Body Fire

Loved it!  Legs are shaky!💪🏻💪🏻

Heart was definitely pumping! Great circuits👊🏻

W2/D1 - Lower Body-Focused

Tammy

Jules

W2/D2 - Upper Body-Focused

Sheena Zemke

W2/D3 - Lower Body Focused

So good. I won’t be able to lift my arms later but I’M BACK!!!

Krystal

W2/D4 - Upper Body Focused

Heart pumping and blood flowing….great full body fire 🔥

That was fun!  Thank you!  I need purchase heavier weights already! 💪🏻💪🏻

W1/D4 - Upper body-focused

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