Name: Playbook - Sarah Herse - W2/D1 - Shoulders, Chest, Triceps & Core
Uploaded: 2024-03-20T21:08:54.380Z
Duration: 45 min
Description: W2/D1 - Shoulders, Chest, Triceps & Core

Krystal

Cori

Anke Schneider

A. Warmup x 3 sets:
A1. Mountain climbers x 30 sec
A2. Child’s pose to plank x 30 sec
A3. Sit-ups x 30 sec
A4. Reverse plank  x 10 sec
*Rest 20 sec b/w sets
 
B. Circuit 1 x 3 sets:
B1. DB front to lateral raise x 15 reps
B2. DB tricep kickbacks x 15 reps
*Rest 10 sec b/w sets
 
C. Circuit 2 x 3 sets:
C1. DB alternating floor press with iso-hold x 20 reps (10/arm)
C2. Push-up negatives x 5 reps
C2. Shotgun sit-ups x 20 reps
*Rest 10 sec b/w sets
 
D. Circuit 3: Shoulder burnout x 3 sets:
D1. DB alternating lateral raises with iso hold x 10 reps
D2. Poliquin raises x 10 reps
D3. DB reverse fly x 10 reps
 
E. 3 sets: Abs
E1. Plank Down Dog + Knee to both elbows x 30 sec/side
E2. Deadbug (single/single/double leg) x 45 sec
E3. Straight leg overhead sit-ups x 45 sec
*Rest 30 sec b/w sets.
 
F. Fitness test (Try to beat your score from last week!)
F1. Max push-ups in 1 min
*Try to get a full ROM here (so chest all the way to ground). If you cannot get your chest to the ground, modify with incline push-ups or incline knee push-ups. (knees on the ground, hands on chair/couch, touch chest all the way to couch)
*Rest 1 min then:
F2. Max feet anchored sit-ups in 1 min
*Rest 1 min then:
F3. Max DB strict press in 1 min using 5-20# DB's (pick a weight where you can get at least 15 reps unbroken, don’t use your legs!)
On all these movements, take breaks as needed &see how many reps you can accumulate in the min. Take note of your score! We will test it every week!

Warmup x 3 sets:
A1. Mountain climbers x 30 seconds
A2. Child’s pose to plank x 30 seconds
A3. Sit-ups x 30 seconds
A4. Reverse plank  x 10 seconds
*Rest 20 seconds between sets

- 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

- Starting on all fours with hands planted on the ground and toes on the mat (heels towards ceiling)
- Push through your hands and bring your butt and hips back towards your heels slowly 
- Then push through your toes forward and get into a plank position with knees off ground and back down to childs pose to complete the rep. 
- Be sure to keep core engaged the entire time.

Childs pose to plank

- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Using your arms, touch the ground above you and then swing them forward to assist you on getting your upper body off the ground and then touch the floor by your feet and lower back down to complete one rep.

Sit-ups

- Sit on the floor with your legs straight and your hands behind your hips. Your fingers should be facing your hips and your feet should be pointed forward. Your shoulders should be directly over your hands. 
- Rotate your shoulders outward to engage your lats.
- Slightly tuck your pelvis, and squeeze your glutes and quads. Engage your core.
- While maintaining your alignment, lift your hips off the floor. Your body should form a straight line from your shoulders to your ankles. Your heels should be in contact with the ground with your toes pointed forward.
- Continue to engage your core and maintain full-body tension.

Reverse Plank

Warm Up

Circuit 1 x 3 sets:
B1. Dumbbell front to lateral raise x 15 reps
B2. Dumbbell tricep kickbacks x 15 reps
*Rest 10 seconds between sets

- Stand holding a dumbbell in either hand by your side. 
- Slightly bend your knees and lift the dumbbells in front of you until they are shoulder height. 
- Then without dropping them, immediately rotate arms laterally until out by your side at shoulder height
- Then lower them back down in a controlled manner to complete one rep.

Dumbbell front to lateral raise

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Circuit 1

Circuit 2 x 3 sets:
C1. Dumbbell alternating floor press with iso-hold x 20 reps (10/arm)
C2. Push-up negatives x 5 reps
C2. Shotgun sit-ups x 20 reps
*Rest 10 seconds between sets

(10/arm - 20 reps total)

- Laying on your back and knees bent with feet firmly planted on floor
- Take two dumbbells in each hand and bring them to your chest
- While holding one dumbbell straight over head take the other and lower to chest and then push back up 
- Complete the same movement with the other side in an alternating motion while one stays locked out in a iso-hold position.

Dumbbell alternating floor press with iso-hold

- Get into a push up position 
- Lower yourself very slowly until chest reaches ground 
- That completes one rep

*Can be done on knees to modify movement*

Push-up negative

- Sitting on the floor place your hands behind you (shoulder-width apart) and fingers facing front
- Lean back slightly and bring your legs into a "tuck" position 
- Bending your arms and leaning back straighten your legs out in front (without touching the ground) and then back into the tuck position
- That completes one rep.

Shotgun sit-ups

Circuit 2

Circuit 3: Shoulder burnout x 3 sets:
D1. Dumbbell alternating lateral raises with iso hold x 10 reps
D2. Poliquin raises x 10 reps
D3. Dumbbell reverse fly x 10 reps

- Stand holding a dumbbell in either hand by your side. 
- Slightly bend your knees and raise both dumbbells laterally 
- While keeping one raised, lower one of the dumbbells by your side.
- Repeat same movement on other side. 
- One arm should be holding the dumbbell laterally while the other is moving

Dumbbell alternating lateral raise with iso hold

- Holding a dumbbell in each hand
- Raise them in front in a "hammer" curl style until arm makes 90 degree angle.
- Then raise your upper arms laterally (while elbows still bent)
- Then straighten your arms so your hands go out from that 90 degrees and are straight (laterally) and then lower back down to your side.

Poliquin raise

- Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor.
 - Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
- Keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. 
- Pause, then slowly return to the starting position to complete the rep.

Dumbbell reverse fly

Circuit 3: Shoulder burnout

3 sets: Abs
E1. Plank Down Dog + Knee to both elbows x 30 seconds/side
E2. Deadbug (single/single/double leg) x 45 seconds
E3. Straight leg overhead sit-ups x 45 seconds
*Rest 30 seconds between sets.

(30 sec/side - 60 seconds total)

- Start in a plank position 
- Push through your hands and get into a down dog position with hips high in the air
- Then bring one leg tucked in and bring knee to both elbows
- Repeat with other side

Downward dog knee to both elbows

Perform this as single/single/double leg (left leg down, then right leg down, then both legs down together)
- 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

- Lie on the ground face up with legs straight
- Grab one dumbbell with both hands and place above your face
- Sit up into a seated position and bring the dumbbell so that it is over your head 
- Slowly lower your self back down while keeping your arms locked out holding the dumbbell

Overhead DB straight leg sit ups

Fitness test (see if you can beat your score from last week!)
F1. Max push-ups in 1 minute
*Try to get a full ROM here (so chest all the way to ground). If you cannot get your chest to the ground, modify with incline push-ups or incline knee push-ups. (knees on the ground, hands on chair/couch, touch chest all the way to couch)
*Rest 1 minute then:
F2. Max feet anchored sit-ups in 1 minute
*Rest 1 minute then:
F3. Max dumbbell strict press in 1 minute using 5-20# dumbbells (pick a weight where you can get at least 15 reps unbroken, don’t use your legs!)
On all these movements, take breaks as needed to see how many reps you can accumulate in the min. Take note of your score! We will test it every week.

Max push ups in 1 minute! Rest 60 sec before going to next movement.

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

Max sit ups in 1 minute! Rest 60sec before going to next movement.

- Sit on the floor and place your feet under two dumbbells
- Lay down and have your legs bent 
- Using your arms for momentum sit up and touch the floor by your feet
- Lower yourself back down to complete the rep.

Anchored sit ups

Max strict press in 1 minute using 5-20# dumbbells (pick a weight where you can get at least 15 reps unbroken, don’t use your legs!)

- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extended.
- Then lower back down to shoulders to complete the rep.

Dumbbell strict press

Fitness Test

W2/D1 - Shoulders, Chest, Triceps & Core

This left my arms shaking. Thanks so much!

Firen Towanda

Shoulder burn. Hope this gets me back in a routine

Jennifer

W1/D1 - Shoulders, Chest, Triceps, & Core

Great at home leg workout!!! Really felt the burn!!🔥

Tiffany

Jenna

W1/D2 - Lower Body

That was a great workout!💪🏻Thank you 😊

Erin

W1/D3 - Cardio + Full Body

Sarah smile at the beginning of the Bicep Curl. (Laughs) yes. I felt the burn.

Terry

Your workouts are amazing! I am 40 yrs old have worked out all my life. Been in good shape into now. Couldn’t lose fat until I started your program! I am seeing my muscles again! Thank you

Jessi

W1/D4 - Back, Biceps, Glutes, & Hamstrings

Sarah’s workouts are perfect. I’m never using any other program. 💯💯💯

W1/D5 - Shoulders, Abs, & Cardio

Jessica

W2/D2 - Lower Body

This is a response for Nicole’s comment. Hey! I use my laptop computer and put it on an emom timer that I have found for free online. Not sure if you have a laptop if not you could use your phone. Hope this might come in handy when you come across another emom workout. 😉

W2/D1 - Shoulders, Chest, Triceps & Core

Community

More workouts from Sarah Herse