Name: Playbook - Sarah Herse - W1/D5 - Full Body Functional + Core
Uploaded: 2024-03-20T21:08:53.934Z
Duration: 60 min
Description: W1/D5 - Full Body Functional + Core

Lily

Marianne

A. Warm-up & activation x 2 sets
A1. Crawl to crabwalk x 4 sets of (1+1)
A2. Bent hollow hold x 10 seconds
A3. Hip CARs x 5 each direction, each leg (20 reps total)
A4. Windmill stretch x 10 sec/side
A5. Banded good morning x 10 reps
A6. Bottom of squat hold x 10 seconds

B. Bodyweight flow circuit x 3 sets
perform each exercise for :45 on/ :15 off
B1. Alternating down dog to flip
B2. Squat switches, alternating
B3. Sit-throughs
B4. lying hip lift to v-sit
*Some of these will likely be new movements for you. Take a second to watch videos & learn them.

Lesson: Kettlebell arm bar
(Note: the video is with a kettlebell but you can also perform these with a dumbbell)

C. 4 Sets
C1. Dumbbell (or kettlebell)  arm bar x 5/side
*Perform first set with just body weight, then make small increases in weight each set if you feel comfortable/safe. (If you shoulder feels unstable, stick with no/light weight)

D. 3 Sets
D1. Dumbbell (or kettlebell) arm bar press x 5/side
*Rest 30 seconds between sets
**again start light here and increase only if comfortable

E. High Intensity Circuit x 5 rounds for time
E1. Dumbbell lungester x 6 reps of (1+1+1)
E2. Plank up/down x 6 reps
E3. Jump rope or double unders (or jumping jacks) x 36 reps
*Rest 1 minute between sets
*Choose moderate dumbbells. Women try for 15-35# each; men try for 25-50# each;

F. Core circuit x 3 sets
F1. Dumbbell sit-up with single leg tuck x 8/side
F2. low plank knee to elbow x 8 reps
F3. Single, Single, Double leg raise x 4 reps of (1+1+1)

A. Warm-up & activation x 2 sets
A1. Crawl to crabwalk x 4 sets of (1+1)
A2. Bent hollow hold x 10 seconds
A3. Hip CARs x 5 each direction, each leg (20 reps total)
A4. Windmill stretch x 10 sec/side
A5. Banded good morning x 10 reps
A6. Bottom of squat hold x 10 seconds

- Start on all fours and crawl a few steps forward (keeping back flat and core engaged)
- Flip over so you are in a crabwalk and move forward a few steps keeping shoulders stacked over your hands and hips up
- Repeat until all reps complete

Crawl to Crabwalk

- Lie on your back and extend your arms overhead. 
- Bend your legs so they are about a 90 degree angle and have your feet/calves off the floor 
- From there, tighten your core by drawing your ribs toward your pelvis and flexing your abdominal region.
Raise your head, shoulders, and upper back off the floor and hold for recommended time.

Bent hollow hold

- Start on hands and knees with hands directly under shoulders
- Bring one leg up and to the size with knee bent (like a fire hydrant motion)
- Rotate it forward in a circular motion until hip is back in front of you - repeat twice and then rotate it the other way twice
- Perform on other leg

Hip CARs

- Start in a shoulder width stance 
- Place one hand behind your head and other on your hip
- Rotate towards the hand behind your head and bend at the waist 
- Repeat on both sides until all reps complete

Windmill Stretch

- 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

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees or right below parallel 
- Hold position for recommended amount of time
- Be sure to keep core engaged and breathing the entire time

Bottom of squat hold

Warm Up (Full Body 5)

B. Bodyweight flow circuit x 3 sets
perform each exercise for :45 on/ :15 off
B1. Alternating down dog to flip
B2. Squat switches, alternating
B3. Sit-throughs
B4. lying hip lift to v-sit
*Some of these will likely be new movements for you. Take a second to watch videos & learn them.

- Begin in downward facing dog 
- Bring your weight forwards as you pick up your left leg. 
- Take your weight onto your right hand as you bring your left leg up & over with the left arm following.
- Keep the leg bent so the left  foot is closer to your torso
Rotate around your right shoulder joint so you can start to bring the front of your body around to face upwards
- Ground down firmly into both feet as you plant the left arm around to the ground, finishing in a crab position. Then reverse the movement and return to the downward facing dog position before repeating the movement on the alternate side.

Alternating Down Dog to Flip

Rest

- Starting a shoulder-width stance
- Squat down until you are below parallel 
- Explode up and jump and cross your feet slightly rotating your hips
- Land back into a squat and repeat while crossing the other foot in front and rotating to the other side
- Complete the alternating motion until all reps complete

Squat Switches - Alternating

- Start on your hands and knees, toes tucked. 
- Lift your knees about 3 inches off the floor. 
- Leaving your right hand and left foot on the floor, lift your right foot and sweep it underneath you to the left side of the room as you rotate your body in the same direction.
- Your left hand should lift up as you sweep your right foot. Return back to all fours with knees still off the floor and repeat, alternating sides.

Sit-throughs

- Start in a seated position
- Roll back and lift hips off ground with legs extended toward ceiling (place hands on floor to stabilize)
- Roll forward until on butt and perform a v-sit with arms extended out and legs together extended in a V shape 
- Complete sequence until all reps complete

Lying Hip Lift to V-Sit

Bodyweight Flow Circuit

Note: this lessons demonstrates a kettlebell but you can also use a dumbbell
The arm bar is a unique and effective exercise for improving shoulder and thorax mobility and strength.  

Here’s how to do it:
Carefully cradle the weight and lift it to the extended position. Here your abs should be tight (pull belly button in), pull your scapula in and down to the ground, and point your knuckles to the ceiling. 

Lift the same leg as the working arm and gently roll the torso, keeping the weight pointed up to ceiling.

Place your left knee on the ground, and if you’re feeling comfortable, you can straighten both legs keep rolling till the other hip is pointed towards the ground. Your arm should remain straight, and the weight should be stacked over your shoulder.

In this position, take one or more breaths, trying to get deeper into the position, then gently reverse the movement and return to the starting position.  Start very light with the movement until you get comfortable with it.

Lesson: Kettlebell/Dumbbell Arm Bar

C. 4 Sets
C1. Dumbbell (or kettlebell)  arm bar x 5/side
*Perform first set with just body weight, then make small increases in weight each set if you feel comfortable/safe. (If you shoulder feels unstable, stick with no/light weight)

- Lie on your back, with a dumbbell grasped in one hand and pressed straight over your chest; 
- Bend the knee of the dumbbell-side leg. Extend the opposite leg and arm straight and flat on the floor.
- Push through your bent-leg foot to rotate through your midback and shift your weight onto your opposite hip and shoulder. With control, bring your bent leg across your body as far as you comfortably can, rolling farther onto your extended side.
- Allow your bent knee to come to floor, stacking your hips.
- Hold for recommended amount of time and then return to starting position 
- Repeat on opposite side

Dumbbell (or kettlebell) Arm Bar

D. 3 Sets
D1. Dumbbell (or kettlebell) arm bar press x 5/side
*Rest 30 seconds between sets
**again start light here and increase only if comfortable

- Lie on your back, with a dumbbell grasped in one hand and pressed straight over your chest; 
- Bend the knee of the dumbbell-side leg. Extend the opposite leg and arm straight and flat on the floor.
- Push through your bent-leg foot to rotate through your midback and shift your weight onto your opposite hip and shoulder. With control, bring your bent leg across your body as far as you comfortably can, rolling farther onto your extended side.
- Allow your bent knee to come to floor, stacking your hips.
- Then bring the dumbbell down by bending your elbow until dumbbell is by your chest then press back up
- Repeat on opposite side

Dumbbell (or kettlebell) Arm Bar Press

E. High Intensity Circuit x 5 rounds for time
E1. Dumbbell lungester x 6 reps of (1+1+1)
E2. Plank up/down x 6 reps
E3. Jump rope or double unders (or jumping jacks) x 36 reps
*Rest 1 minute between sets
*Choose moderate dumbbells. Women try for 15-35# each; men try for 25-50# each;

- Holding a dumbbell in each hand bring them up to your shoulders with elbows in front 
- Step back and lower yourself until your knee hits the floor and drive up to standing position, repeat with other leg
- Then send hips back and lower into a squat 
- Drive through feet coming out of the squat while pressing both dumbbells overhead (thruster) 
- Bring dumbbells back to shoulder to complete 1 rep

Dumbbell Lungster

- Begin in a full plank on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

Plank up/downs

*Can sub for double unders or jumping jacks 
- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Jump Rope

High Intensity Circuit

F. Core circuit x 3 sets
F1. Dumbbell sit-up with single leg tuck x 8/side
F2. low plank knee to elbow x 8 reps
F3. Single, Single, Double leg raise x 4 reps of (1+1+1)

- Start by lying on the ground holding a dumbbell with both hands on the end
- Bring dumbbell behind your head
- As you bring it forward raise your head and upper back off ground (crunch position) and tuck one of your legs towards your chest 
- Bring dumbbell back overhead and continue motion until all reps complete and then repeat with other leg 
-

Dumbbell Sit Up w/ Single Leg Tuck

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

Low Plank Knee to Elbow

- Lying on ground with arms down by side for stability
- Lift legs in air 
- In a controlled manner lower one leg and then bring it back, lower the other leg and bring it back, then lower both legs and bring them back
- Lower them until they hover right over the floor
- Repeat sequence until all reps complete

W1/D5 - Full Body Functional + Core

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