Name: Playbook - Sarah Herse - W2/D1
Uploaded: 2024-03-20T21:08:53.857Z
Duration: 30 min
Description: W2/D1

Jennifer

Diana

Sarah Herse

Shannon Aguirre

A. Warm-up x 2 sets
A1. Crossover jacks x 10 reps
A2. Skier jack x 10 reps
A3. Scap push-up x 10 reps
A4. Banded bent over rows x 10 reps
A5. Active hang from pull-up bar x 10 seconds

B. Lesson 3 – hand position (watch video)

C.  2 Sets
C1. Toe-assisted pull-ups x 6 reps
*use as little support from your toes as possible, focus on hand position today. If you don’t have a box/chair to do this, sub with banded pull-ups.
*Rest 60-90 seconds between sets

D. 2 Sets
D1. Band-assisted chin-up x 6-8 reps
*Rest 60-90 seconds between sets

E. 4 Sets
E1. Banded single arm high row x 10-15 reps per arm
*Rest 30 seconds between sets
*Pause each rep at the bottom and focus on squeezing your back

F. Core x 3 Sets
F1. Hollow body rock x 10-15 reps
*Rest 30 seconds between sets
*Bend knees if needed to modify

A. Warm-up x 2 sets
A1. Crossover jacks x 10 reps
A2. Skier jack x 10 reps
A3. Scap push-up x 10 reps
A4. Banded bent over rows x 10 reps
A5. Active hang from pull-up bar x 10 seconds

- Stand tall with your feet together and arms out front at chest height. 
- Hop both feet out to the side while bringing arms out to the side as well (like a normal jumping jack)
- Hop feet back in but cross left in front of right as well as crossing left arm over right. Repeat, crossing opposites.

Crossover Jacks

- Start standing with your feet together and your arms down by your sides. 
- Then jump one foot forward and the other foot back as you swing the opposite arm up and forward and the other hand back and down toward the ground.
- Repeat for recommended amount of reps

Skier Jacks

- Start in the pushup position, with your hands directly underneath your shoulders, a tight core and a neutral back.
- Keeping straight arms, simply retract and protract the shoulder blades.
- Keep the arms as straight as possible and do not allow the elbows to flex.

Scap Push Up

- Stand on the middle of the band, then grab the two ends of the band.
- Hinge forward at your hips while keeping your back straight. 
- Pull the bands towards you, making sure the hands stay at your sides. Drive with the elbow.
- Bring back down until arms are straight and repeat for recommended amount of reps

Banded bent over row

- Start by hanging from pull up bar with overhand grip
- Actively pull down on pull up bar so you engage your lats/back 
- Hold for a few seconds and then relax 
- Repeat for recommended amount reps/time

Active Hang From Pull Up Bar

Pull Up Warm Up 1

C. 2 Sets
C1. Toe-assisted pull-ups x 6 reps
*use as little support from your toes as possible, focus on hand position today. If you don’t have a box/chair to do this, sub with banded pull-ups.
*Rest 60-90 seconds between sets

- Start by placing a box/bench under the pull up bar and stand on it 
- With a overhand grip, grab the pull up bar 
- Using your toes as assistance pull yourself from a hanging position (with straight arms) until your chin is over the bar
- Really use your upper body and not rely on your toes - they are there for assistance only
- Stay smooth and controlled throughout movement

Toe-Assisted Pull Ups

D. 2 Sets
D1. Band-assisted chin-up x 6-8 reps
*Rest 60-90 seconds between sets

- Place band around pull up bar, pull the end of the band down, and place one bent knee or foot into the loop, ensuring it won't slip out, grab the bar with an underhand grip and pull yourself upward by engaging your lats as you flex the elbow until chin is over the bar 
- Pause and lower slowly. Repeat for recommended amount of reps

Banded Chin Up

E. 4 Sets
E1. Banded single arm high row x 10-15 reps per arm
*Rest 30 seconds between sets
*Pause each rep at the bottom and focus on squeezing your back

- Wrap band around a pull up bar 
- Taking the other end of the band step back until there is tension and get into a lunge position 
- Keeping your torso and chest tall (band should not be pulling you forward)
- Pull your arm back and elbow towards your side and get your hand as close as possible to you and pause of a sec (while maintaining balance and control).
- Slowly return to the starting position but make sure the band doesn't pull you forward, there should always be some tension.

Banded single arm high row

F. Core x 3 Sets
F1. Hollow body rock x 10-15 reps
*Rest 30 seconds between sets
*Bend knees if needed to modify

- Start in supine position
- Arms extend overhead
- Legs extend and press together
- Eliminate space below lumbar spine by contracting the abdominals
- Rock in this position minimizing movement at the hip and shoulder

Hollow rocks

W2/D1

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

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

W1/D1

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

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

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

W2/D1

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