Name: Playbook - Sarah Herse - W11/D2
Uploaded: 2024-03-20T21:08:54.582Z
Duration: 30 min
Description: W11/D2

Note: next week is the final week of the program, so this session will be somewhat of a deload (i.e., less intensity/volume so your muscles have time to recover)

A. Warm-up x 3 sets
A1. Inchworm push-ups x 5 reps
A2. Scap pull-up x 5 reps
A3. Dead bug x 10 reps

B. 3 Sets
B1. Rack chins x 5 reps (these should feel somewhat easy, like 5-6 out of 10 difficulty)
*Rest 45 seconds between sets

C. 4 Sets
C1. Seated banded lat pulldown x 10 reps
C2. Hollow body hold x 10 seconds

A. Warm-up x 3 sets
A1. Inchworm push-ups x 5 reps
A2. Scap pull-up x 5 reps
A3. Dead bug x 10 reps

- 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

- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket and hold for a few seconds
- Release until you are at a relaxed hang and repeat for recommended amount of reps

Scap pull-ups

- Lay with your knees bent at 90 degrees and feet off of the floor.
- Reach your fingers toward the ceiling.
- Glue your lower back to the floor.
- From this position, reach opposite hand, and opposite foot our as far as you can without losing lower back contact to the floor, exhaling as you reach.

Deadbug

Pull Up Warm Up 4

B. 3 Sets
B1. Rack chins x 5 reps (these should feel somewhat easy, like 5-6 out of 10 difficulty)
*Rest 45 seconds between sets

- Hold the bar with your palms facing out
- Pull up engaging your back by keeping elbows pointed outward and trying not to shrug your shoulders
- Go up until your chin goes past the bar then control your body on the way down
- To increase difficulty, elevate your feet on a bench

Rack Chins

C. 4 Sets
C1. Seated banded lat pulldown x 10 reps
C2. Hollow body hold x 10 seconds

- With a band attached high on a secure surface
- Sitting on a bench/box 
- With a wide grip grab the band and Brace your core, bring your shoulder blades down and back, and pull the band down until it reaches roughly chest level.
- Slowly reverse the movement, releasing tension from the band
- Repeat for recommended amount of reps

Seated Banded Lat Pull Down (Wide grip)

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Raise your head, shoulders, legs off the floor and hold for recommended amount of time

*Can bend your knees if you need to modify*

Hollow body hold

Circuit 1

W11/D2

Jennifer

Can’t wait to see the results from this program!

Thanks for adding this program, looking forward to seeing the progress! Excellent as always!

Diana

W1/D1

Love how this program is keeping me consistent with my pull-up practice!

Sarah Herse

Well I had to use a small band for everything but it's a start. I'm not sure if my hands or lats are more tired 🤣

Whitney

W1/D2

W2/D1

The rack chins were surprisingly challenging 😰

W2/D2

W3/D1

W3/D2

W4/D1

W4/D2

W5/D1

W5/D2

W6/D1

W6/D2

W7/D1

W7/D2

W8/D1

W8/D2

W9/D1

Hard time doing 60 seconds but still getting there. My hands need all the work. Lol

W11/D2

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