Name: Playbook - Sarah Herse - W2/D1
Uploaded: 2024-03-20T21:08:54.888Z
Duration: 60 min
Description: W2/D1

A. Warm Up x 3 Sets
A1. Leg swings x 10/side
A2. Inchworm push-up x 5 reps
A3. Air squats x 10 reps
A4. Mountain climbers (heel to hand) x 10 reps
A5. Down dog to plank x 5 reps

Note: this week you can increase the intensity a little, try for ~RPE 8 on all sets

B. 4 Sets
B1. Barbell (or dumbbell) back squat
2 x 15 reps at RPE 7-8*
2 x 12 @ RPE 8
*Rest 90 seconds between sets
*Start at same weight you used last week, then try to increase on remaining sets

C. 4 Sets 
C1. Half kneeling Arnold Press (single arm) x 12 reps/arm
C2. Banded (or dumbbell) bicep curl  x 20 reps 
*Rest 45 seconds between sets

D. 3 Sets
D1. Rear foot elevated dumbbell RDL x 10/side
*Rest 45 seconds between sets
*If you struggle with this exercise, you can stick with the staggered stance RDL from last week

E. 4 Sets
E1. Dumbbell pullover
1 x 20 reps
2 x 15 reps
1 x 12 reps
*Rest 45-60 seconds between sets
*Increase in weight each set

F. Finisher
F1. Incline (or regular) push-ups
Accumulate 55-60 quality reps as quickly as possible. (Try to add reps from last week)
*If you cannot do 8 quality regular push-ups unbroken, then do these at an incline. Make sure your chest touches the ground (or incline surface) on every rep. Break these into as many sets as needed. 

G. 3 Sets (optional calves)
G1. Dumbbell calf raises on plates x 12-20 reps
*Rest 60 seconds between sets

A. Warm Up x 3 Sets
A1. Leg swings x 10/side
A2. Inchworm push-up x 5 reps
A3. Air squats x 10 reps
A4. Mountain climbers (heel to hand) x 10 reps
A5. Down dog to plank x 5 reps

(10/side - 20 total)
- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- 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

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the foot is approximately next to your hand. 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 next to your other hand. 
- Repeat in an alternating fashion.

Mountain climbers (heel to hand)

- Start with hands on elevated surface and body at a incline
- Push hands on bench and lean back on feet into a "Down dog" position 
- Return to the incline plank position
- Repeat for recommended amount of reps

Incline down dog to plank

Warm Up

B. 4 Sets
B1. Barbell (or dumbbell) back squat
2 x 15 reps at RPE 7-8*
2 x 12 @ RPE 8
*Rest 90 seconds between sets
*Start at same weight you used last week, then try to increase on remaining sets

- Should-width stance with hands just outside shoulders and full grip on the bar
- Bar rests on upper back, elbows pointed slightly back
- Keep in line with toes and lumbar curve maintained
- Hips descend back and down and squat below parallel
- Drive feet through floor and push knees out until full extension is reached to complete the rep.

Barbell (or dumbbell) back squat

C. 4 Sets 
C1. Half kneeling Arnold Press (single arm) x 12 reps/arm
C2. Banded (or dumbbell) bicep curl  x 20 reps 
*Rest 45 seconds between sets

- Begin in a half kneeling posture by placing one knee down directly under the hip and the other foot should be in line with the knee, this will create the 90/90 position. Throughout the exercises concentrate on staying as tall as possible creating a straight line from the ear, shoulder, hip, and down knee for proper posture alignment.
- Hold the dumbbell in the hand opposite of the front leg. Palm should be facing you.
- As you press the dumbbell overhead rotate your arm/hand so your palm turns facing in front of you.
- As you lower the dumbbell back down rotate your arm so your palm comes back to facing you.

Half kneeling Arnold press

- Stand on one side of the band shoulder-width apart.
- Grabbing the sides of the band (about half way up).
- Standing tall with chest up and shoulders pulled back, keep your upper arm locked by your ribs and bend at the elbow to pull your hands toward your shoulders.
- You should feel tension in the band as you contract your biceps.
- Slowly lower the band back to your hips after reaching close to shoulder height to complete the rep.

Banded (or dumbbell) bicep curls

Circuit 1

D. 3 Sets
D1. Rear foot elevated dumbbell RDL x 10/side
*Rest 45 seconds between sets
*If you struggle with this exercise, you can stick with the staggered stance RDL from last week

- Using a bench or box, step a foot or two in front of bench and place the top of your toes on it so you are balancing on the other leg
- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall and repeat on other leg.

Rear foot elevated dumbbell RDL

E. 4 Sets
E1. Dumbbell pullover
1 x 20 reps
2 x 15 reps
1 x 12 reps
*Rest 45-60 seconds between sets
*Increase in weight each set

- Lay face up on a bench, with your feet firmly planted on the ground. Maintain a slight arch in your lower back. 
- Hold a light to a moderate dumbbell at one end with both hands. Slightly bend your elbows and press the weight over your chest. 
- Lower your arms back, maintaining a slight bend in your elbows. Keep lowering the weight until you feel a good stretch in your chest muscles and lats. Reach back as far as you comfortably can. 
- Focus on pulling your arms back into position with your lat muscles. Again, keep your elbows just slightly bent throughout all phases of the lift.

Dumbbell pullover

F. Finisher
F1. Incline (or regular) push-ups
Accumulate 55-60 quality reps as quickly as possible. (Try to add reps from last week)
*If you cannot do 8 quality regular push-ups unbroken, then do these at an incline. Make sure your chest touches the ground (or incline surface) on every rep. Break these into as many sets as needed. 

- Start with your hands on a box (or elevated surface)
- Perform a push-up coming down slowly until touches that surface
- Explosively push back up until arms are fully locked out
- Keep your core engaged
- Repeat for recommended amount of reps

Incline (or regular) push up finisher

G. 3 Sets (optional calves)
G1. Dumbbell calf raises on plates x 12-20 reps
*Rest 60 seconds between sets

- Hold two dumbbells, one in each hand
- Place plate on ground and put toes on it (heels should be hanging off)
- Press up onto your roes and raise your heels as high as you can 
- Pause at the top engaging your calf and lower back down in controlled motion
- Repeat for recommended amount of reps

W2/D1

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