Name: Playbook - Sarah Herse - W1/D6 – Arms & Abs
Uploaded: 2024-03-20T21:08:54.319Z
Duration: 60 min
Description: W1/D6 – Arms & Abs

Kelly

Amber

Diana

heidi

Marlene

Madison

Yessica Padilla

Paula

Morgan Ullom

SB Chest Press 💪🏼
Definitely going to feel it tomorrow!

Chris

A.  Warm-up x 3 sets
A1. Jump Rope x 30 seconds
A2. Inchworm push-ups x 60 seconds
A3. Low plank hold x 30 seconds
A4. Dead hang from pull-up bar x 10 seconds
Rest 30 seconds between sets
 
B.       4 sets
B1. Dumbbell bench press
1 x 20 reps
1 x 15 reps
2 x 12 reps
Rest 1 minute between sets, increase in weight each set
 
C.       4 sets
C1. Cable rope tricep pushdowns x 15 reps
C2. Cable rope bicep curl x 15 reps
Rest 30 seconds between sets
 
D.      3 sets
D1. Dumbbell skull crushers x 12 reps
D2. Dumbbell (or just body weight) shotgun crunches on bench x 12 reps (using very light dumbbell)
Rest 30 seconds between sets
 
E.       3 sets
E1. Deficit push-up on kettlebells or dumbbells (modify with regular push-up) x 10 reps
E2. Kettlebell (or dual dumbbell) upright row + clean & press x 8 reps
Rest 1 minute between sets
 
F.       Ab circuit x  3 sets
F1. Low plank hip dips x 20 reps (10/side)
F2. Alternating Single Leg V-Ups x 10 reps (5/side)
F3. Flutter Kicks x 40 reps (20/side)
Rest 30 seconds between sets

A. Warm-up x 3 sets
A1. Jump Rope x 30 seconds
A2. Inchworm push-ups x 60 seconds
A3. Low plank hold x 30 seconds
A4. Dead hang from pull-up bar x 10 seconds
*Rest 30 seconds between sets

- 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

- 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

- Get into plank position on forearms (not hands)
- Be sure to keep your body in a straight line and not have you hips sinking or being too high.

Low plank hold

- Use a secure overhead bar. Use a step or bench so you can easily reach the bar with your arms. You don’t want to jump straight into a dead hang.
- Grip the bar with an overhand grip (palms facing away from you). 
- Aim to keep your arms shoulder-width apart.
- Move your feet off the step or bench so you’re hanging on to the bar.
- Keep your arms straight. Don’t bend your arms and stay relaxed.

Dead hang from pull-up bar

Warmup

B. 4 sets
B1. Dumbbell bench press
1 x 20 reps
1 x 15 reps
2 x 12 reps
*Rest 1 minute between sets, increase in weight each set

- Lie face up on a flat bench with your feet planted flat on the floor, holding a dumbbell in each hand just outside your shoulders. Your elbows should be bent a bit beyond 90 degrees, pointed out and just under the level of your torso. 
- Your palms should be in the palms-down position, meaning they’re facing toward your lower body.
- Powerfully press the dumbbells toward the ceiling by flexing your pecs and extending your elbows, stopping when the inner plates of the weights are an inch or so away from each other. 
- Then slowly return the ’bells to the start and repeat.

Dumbbell bench press

C. 4 sets
C1. Cable rope tricep pushdowns x 15 reps
C2. Cable rope bicep curl x 15 reps
*Rest 30 seconds between sets

- Face the triceps pushdown cable machine and grasp the horizontal cable bar or rope attachment (depending on the machine your gym has) with an overhand grip.
-﻿ Adjust the bar or rope grips to about chest level.
- Start by bracing your abdominals.
- Tuck your elbows in at your sides and position your feet slightly apart﻿
- Push down until your elbows are fully extended but not yet in the straight, locked position. Keep your elbows close to your body and bend your knees slightly on the pushdown. Resist bending forward. Try to keep your back as straight as possible as you push down.﻿
- As you exhale, return to the starting point using a controlled movement. Try not to crash the weights.

Cable rope tricep pushdown

- Start by standing tall, holding a cable bar with palms up and keeping your abs engaged to avoid leaning.
- Keeping your upper arm locked to your ribs, bent at the elbow to pull your hands toward your shoulders.
- Slowly lower the bar back to your hips after reaching close to shoulder height.

Cable rope bicep curl

Circuit 1

D. 3 sets
D1. Dumbbell skull crushers x 12 reps
D2. Dumbbell (or just body weight) shotgun crunches on bench x 12 reps (using very light dumbbell)
*Rest 30 seconds between sets

- Lay flat on a bench, with a dumbbell in each hand.
- Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears

Dumbbell skull crushers

- Using a bench or box 
- Sit and lean back where your arms are holding the sides of the bench comfortably
- Raise your legs into a tuck position
- Leaning back straighten your legs so you are almost horizontal but not laying on bench 
- Come back to the tuck position to complete the rep

Bench crunches

Circuit 2

E. 3 sets
E1. Deficit push-up on kettlebells or dumbbells (modify with regular push-up) x 10 reps
E2. Kettlebell (or dual dumbbell) upright row + clean & press x 8 reps
*Rest 1 minute between sets

- Place the kettlebells down on a mat.
-Come into a plank position with your hands holding onto the kettlebells.
-Bend your arms to lower yourself down towards the ground in a push-up.
-Push back up to the plank position and repeat.

Deficit push-up on kettlebells

- Stand with your feet hip width apart holding a kettlebell at the handle with both hands. 
- Leading with the elbows, raise the kettlebell along the line of your body until the hands are just under the chin. 
- Lower in a controlled manner until the you return to starting position. 

Then clean & press the kettlebell

Kettlebell upright row + clean and press

Circuit 3

F. Ab circuit x  3 sets
F1. Low plank hip dips x 20 reps (10/side)
F2. Alternating Single Leg V-Ups x 10 reps (5/side)
F3. Flutter Kicks x 40 reps (20/side)
*Rest 30 seconds between sets

10/side

- Get into plank position on forearms (not hands)
- Be sure to keep your body in a straight line and not have you hips sinking or being too high.
- Keeping your upper body as stationary as possible swivel your hips side to (rotating your hip area).

Low plank hip dips

5/side

- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up while lifting your left leg up. Pause at the top and reach for your toes before rolling slowly back down to the mat. 
- Then perform on the other side.

Single leg v-ups

20/side

- Lie flat on the floor, with your legs extended in front of you.
- Place your hands under your hips, and keep your eyes toward the ceiling as you lift your feet off of the floor.
- Start the movement by then doing repeated, small lifts with each leg - without letting your feet touch the floor.

Flutter kicks

Ab Circuit

W1/D6 – Arms & Abs

This was the first workout series I did when I joined 2 years ago. I saw great improvement in my muscle development, strength, and stamina. 
Since then, I bounced around your offerings and have decided to start this series again - only stronger and I still LOVE IT! 
Thank you Sarah 💪🏼💛

Donna

Just finished 2.0 (Advanced Home Gym version) Saturday and now I'm on to this and the Unleash the Beast programs. I'm hopeful you'll have a new program up after these 12 weeks or I will be LOST. Love your programming so much!

W1/D6 – Arms & Abs

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