Name: Playbook - Sarah Herse - W2/D2 - Upper Body (Shoulders & Back Focused)
Uploaded: 2024-03-20T21:08:55.001Z
Duration: 60 min
Description: W2/D2 - Upper Body (Shoulders & Back Focused)

Diana

Cori

Brandy

Ashley Chapman

A. Warm-up x 2 sets
A1. Weighted YTLs x 5 reps
A2. Down dog to up dog x 5 reps
A3. Windshield wipers x 10 reps (5/side)
A4. Push-up negative x 5 reps
 
B. 4 Sets
B1. Barbell (or dumbbell) strict press 
1 x 10 @ 60% 
2 x 8 reps @ 70%
1 x 6 @ 75%
*Rest 1 min between sets
*If you don’t know your 1RM, choose a weight that feels moderately challenging
 
C. 4 Sets
C1. Lat pulldown 
1 x 12
3 x 10 reps + 10 dropset
*Rest 1 min between sets
**Each set will be 20 reps 10 at a heavier weight, the immediately drop the weight
 
D. 3 Sets
D1. Dumbbell incline key press x 10 reps
D2. Seated incline lateral raise  x 8 reps
D3. Dumbbell lateral raise (standing) x 8-10 reps
*Rest 45 seconds between sets
**Use a heavier weight for the key press and then drop to a light set for the lateral raises
 
E. 4 Sets
E1. Barbell bent over row
1 x 12
1 x 10
2 x 8
*Rest 45 seconds between sets
*Increase in weight each set
 
F. 3 Sets
F2. Reverse pec deck rear delt fly (or sub with dumbbell reverse fly) x 15 reps 
F3. Seated rear delt raise x 12-15 reps
*Rest 1 min between sets
**Perform the reverse fly (with machine or dumbbells) then drop to a light set of dumbbells for the seated reverse fly

G. Optional Cardio
If your goals include fat loss or getting in extra steps, today would be a good day to add in some extra light cardio.  Try  for 15-20 min on stairmill/incline walk or light jog.
Try to increase duration or intensity from what you did last week

A. Warm-up x 2 Sets:
A1. Weighted YTLs x 5 reps
A2. Down dog to up dog x 5 reps
A3. Windshield wipers x 10 reps (5/side)
A4. Push-up negative x 5 reps

- Standing straight with feet under hips, and arms down by side with palms facing towards you and weight in each hand.
- Spread arms over your head to form letter "Y" (Squeeze shoulder blades together)
- Then, form the letter "T" by extending your arms fully out to the side so they form a 90 degree angle and your palms face the ground.
- Engaging your core raise your arms over your head toward the ceiling to form the letter "L” and hold for a few seconds.

- Return to starting position to complete the movement.

Weighted YTLs

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

(10 reps total - 5/side)

- Lie on your back on the floor and raise your knees to 90 degrees. 
- Spread your arms straight out to your sides for support. 
- Rotate your legs to one side, stopping short of touching the floor. 
- Rotate to the other side. As you improve, bring your arms closer in to your body so they offer less stability. You can also straighten your legs to increase difficulty

Windshield wipers, alternating

- 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

Warm-Up (Upper Body 6)

**Sub with dumbbells if needed
B. 4 Sets:
B1. Barbell strict press 
1 x 10 @ 60% 
2 x 8 reps @ 70%
1 x 6 @ 75%
*Rest 1 min between sets
*If you don’t know your 1RM, choose a weight that feels moderately challenging

- Hip-width stance
- Hands just outside of shoulders
- Elbows slightly in front of the bar
- Full grip on the bar
- Bar moves over the middle of the foot
- Torso and legs static
- Heels down
- Shoulders push up into the bar
- Complete at full arm extension

Barbell strict press

C. 4 Sets:
C1. Lat pulldown 
1 x 12
3 x 10 reps + 10 dropset (**Each set will be 20 reps: 10 at a heavier weight, the immediately drop the weight)
*Rest 1 min between sets


*You can sub with banded lat pulldowns if you don't have the machine
- Grab the bar with your palms facing forward 
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  - Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Lat pull down

D. 3 Sets:
D1. Dumbbell incline key press x 10 reps
D2. Seated incline lateral raise  x 8 reps
D3. Dumbbell lateral raise (standing) x 8-10 reps
*Rest 45 seconds between sets
**Use a heavier weight for the key press and then drop to a light set for the lateral raises

- Start on an incline bench 
- Dumbbell in each hand
- Raise dumbbells overhead with arms fully extended (palms facing out)
- Lower them towards your chest in a controlled manner while rotating your palms to face you by the time you get to the bottom of them movement
- Press back up and rotate your palms to face outward again
- That completes one rep, repeat for recommended amount of reps.

Dumbbell Incline Key Press

Sit on an incline bench and hold a dumbbell in each hand by your side. Raise both dumbbells to your side until they are shoulder height, then lower under control and repeat. Expert tips: Tilt your hands forward to try and get the rear of the dumbbell as level as possible with the front

Seated incline dumbbell lateral raise

*Aim for 8-10 reps*

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

Dumbbell lateral raise

Circuit 1

E. 4 Sets
E1. Barbell bent over row
1 x 12
1 x 10
2 x 8
*Rest 45 seconds between sets
*Increase in weight each set

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold a barbell evenly in each arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

Barbell bent over rows

F. 3 Sets
F2. Reverse pec deck rear delt fly (or sub with dumbbell reverse fly) x 15 reps 
F3. Seated rear delt raise x 12-15 reps
*Rest 1 min between sets
**Perform the reverse fly (with machine or dumbbells) then drop to a light set of dumbbells for the seated reverse fly

Sub with bent over dumbbell reverse fly if needed 
- Keeping your chest on the pad
- Pull your arms back using your rear delts
- Return to starting position and repeat for recommended amount of reps
*Sub with dumbbell reverse fly if no machine*

Reverse pec deck rear delt flies

*Aim for 12-15 reps*

- Sit on a box or bench at the edge of with feet placed a little in front of knees. 
- Bend over and rest torso on thighs. Grasp dumbbells with each hand under legs. Position elbows with slight bend with palms facing together behind ankles (as shown) or just to sides of ankles.
- Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position throughout movement. 
- Lower in a controlled manner to complete the rep.

Seated rear delt raise

Circuit 2

If your goals include fat loss or getting in extra steps, today would be a good day to add in some extra light cardio.  Try  for 15-20 min on stairmill/incline walk or light jog.
Try to increase duration or intensity from what you did last week

W2/D2 - Upper Body (Shoulders & Back Focused)

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