Name: Playbook - Sarah Herse - W1/D5 Full Body
Uploaded: 2024-03-20T21:08:54.597Z
Duration: 80 min
Description: W1/D5 Full 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!

Whitney

Rebekah

That was tough!💪🏻Needed pre workout for that one!  😊

Kelly

Finally an app that flows!! So impressed with your training as well as instructions!! Excited to continue using this! Thank you

allie

Really enjoying this easy approach to lifting!

Dominika

That was one badass full body workout! The last circuit was 🔥

Ashley Chapman

Misha SWB

Erika

Pavallam

Mackenzie

Note: If you're feeling sore & unrecovered from the first week, then skip today's high intensity metcon.

Warm-up x 2 sets
Run/Bike/Row x 90 seconds (any machine you have access to)
Plank x 40 seconds
Wall Sit x 30 seconds
Glute Bridges with mini band x 30 seconds
Rest 30 seconds between sets.
 
A. 4 sets
A1. Front Squat
2 x 8 @ 65% of 1RM
3 x 6 @ 70% of 1RM
Rest 90 seconds between sets.
 
B. 4 sets : Circuit 1
B1. Max effort DB Clean & Push Press x 1 minute
*1 minute Rest
*Choose a moderate weight that you can get at least 10 reps in first round.
 
C. 3 sets : Circuit 2
C1. Walking Lunges with 2 Dumbbells or Kettlebells x 20 steps
C2. Russian Kettlebell Swings x 20
Rest 1 minute between sets.
*If you do not have room to walk with the DBs/KB's, then do lunges in place.

D. 2 sets
Plate pinch press x 10/arm
 
E. 2 sets : Circuit 3
E1. Pallof Press x 10 reps @ 2020 tempo (each side; 2 seconds down, using cable or band)
E2. Plyo Push-up x 10 reps
E3. Supinated Chin over Bar Hold x 15 seconds
Rest 1 minute between sets.
 
F. High Intensity Circuit (optional)
15-12-9-6 reps
F1. Barbell Push Jerk 
F2. Dumbbell burpee deadlift
F3. Box Jump
*Complete 15 reps of Push Jerks, 15 reps of DB Burpee Deadlift, 15 box jumps, then 12 reps of Push Jerks, 12 reps of burpee deadlift, 12 box jumps etc.
**Weight should be challenging (65-95# & 10-25# for Women, 95-135 & 20-40# for men)

Warm-up x 2 sets
Run/Bike/Row x 90 seconds (any machine you have access to)
Plank x 40 seconds
Wall Sit x 30 seconds
Glute Bridges with mini band x 30 seconds
Rest 30 seconds between sets.

- 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

High plank hold

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall sit

Banded glute bridges

Warmup

2 x 8 @ 65% of 1RM
2 x 6 @ 70% of 1RM
Rest 90 seconds between sets.
 Note: If you do not know your 1 RM, find weight that is challenging in these rep ranges

- Start with a hip-width stance
- Descend by flexing the knees                                                                                                                                                                                                   - Push your hips back  but keep your chest upright and your elbows high                                                                                                                                                                                                    - Ensure that your knees stay aligned with your feet                                                                                                                                                                      - Keep your torso as upright as possible
- Drive the weight upward by extending your legs

Barbell front squat

B. 4 sets
B1. Max effort DB Clean & Push Press x 1 minute
*1 minute Rest
*Choose a moderate weight that you can get at least 10 reps in first round (15-35# women, 25-50# men)
If you can’t pick up the dumbbells without rounding your lower back, start with the dumbbells hanging at your sides, otherwise start on floor.
Grip the dumbbells with your arms straight. 
Draw your shoulders back and downward
Push your feet hard into the floor and squeeze your abs and glutes. Extend your hips and knees to get the dumbbells moving upward.
As the weights pass knee level, shrug your shoulders hard.
Thrust your elbows forward so that they come under the dumbbells and you “catch” the weights at shoulder level, bending your knees to drop into a quarter squat. Brace your core, press the weights straight overhead to lockout while keeping your ribs down. Reverse the motion to bring the weights back to shoulder level, and then bend your hips back to lower them to the floor (or your knees) again.

Dumbbell clean and push press

C. 3 sets 
C1. Walking Lunges with 2 Dumbbells or Kettlebells x 20 steps
C2. Russian Kettlebell Swings x 20
Rest 1 minute between sets.
*If you do not have room to walk with the DBs/KB's, then do lunges in place.

Dumbbell walking lunges

Russian kettlebell swings

Circuit 1

2 x 10/arm while holding a plate in the other hand by your side

Plate pinch press

D. 2 sets 
D1. Pallof Press x 10 reps @ 2020 tempo (each side; 2 seconds down, using cable or band)
D2. Plyo Push-up x 10 reps
D3. Supinated Chin over Bar Hold x 15 seconds
Rest 1 minute between sets.

10 reps @ 2020 tempo (each side; 2 seconds down, using cable or band)

Keep your feet shoulder-width apart, your knees slightly bent, and your feet firmly pushing down into the floor. Press the resistance band away from the anchor point and away from your chest, fully extending your arms in front of you

Pallof press

- Move into a prone position on the floor, supporting your weight on your hands and toes.
- Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
- Descend by flexing at the elbow, lowering your chest towards the ground.
- At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
- Return to the starting position and repeat the exercise.
- For added difficulty, add claps into the movement while you are air borne.

Plyo push-ups

Supinated chin over bar hold

Circuit 2

E. High Intensity Circuit 
15-12-9-6 reps
E1. Barbell Push Jerk 
E2. Dumbbell burpee deadlift
E3. Box Jump
*Complete 15 reps of Push Jerks, 15 reps of DB Burpee Deadlift, 15 box jumps, then 12 reps of Push Jerks, 12 reps of burpee deadlift, 12 box jumps etc.
**Weight should be challenging (65-95# & 10-25# for Women, 95-135 & 20-40# for men)

Women try for 65-95#, men 95-135#
- Standing tall, feet hip width apart and abs engaged, hold a barbell at your shoulders.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the barbell toward the ceiling.
- Dip slightly as you press over your head.
- Lower with control and pause at the shoulders before starting again.

Barbell push jerks

Use moderate weights, 15-25# for women, 20-40# for men.

Dumbbell burpee deadlift

Box jump

High Intensity Circuit (optional)

W1/D5 Full Body

Madison

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

Alic

W1/D1 Lower Body

Day 2 and I'm truly loving the Olympic lifts

Madi

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

W1/D3 Lower Body

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

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

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

Francess

W1/D4 Upper Body

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

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

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 🏋️‍♀️

W1/D5 Full Body

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