Name: Playbook - Sarah Herse - W2/D2 - Upper Body (Shoulders & Back Focused)
Uploaded: 2024-03-20T21:08:54.998Z
Duration: 60 min
Description: W2/D2 - Upper Body (Shoulders & Back Focused)

Was out sick for a week! ☹️ Jumped right back in! Great workout!

Katrina

Lily

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. Single arm dumbbell strict press x 10/arm
*Rest 30 sec between sets
**If possible, try for a heavier weight than last week
 
C. 4 Sets
Half kneeling single arm dumbbell row with mini band x 10/side
*Rest 30 sec between sets
 
D. 4 Sets
D1. Seated Arnold press x 10 reps
D2. Seated  lateral raise x 10 reps
D3. Dumbbell lateral raise (standing) x 8-10 reps
*Rest 45 seconds between sets
**Use a heavier weight for the Arnold press and then drop to a light set for the lateral raises
 
E. 3 Sets
E1. Dumbbell hex press to pullover (on floor) x 10 reps
E1. Reverse snow angel x 5 reps, slow & controlled
*Rest 30 seconds between sets
 
F. 3 Sets
F1. Seated rear delt raise x 10 reps
F2. Seated Dumbbell Rear Delt Skier Swings x 12 reps
*Rest 1 min between sets

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)

B. 4 Sets
B1. Single arm dumbbell strict press x 10/arm
*Rest 30 sec between sets
**If possible, try for a heavier weight than last week

- Bend down with your knees to pick up the dumbbell.
- Stand with your feet shoulder-width apart and raise the dumbbell to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbell above your head until your arm is fully extended (other arm can be at your side) 
- Then lower back down to shoulder to complete rep
- Repeat on opposite side

Single arm dumbbell strict press

C. 4 Sets
Half kneeling single arm dumbbell row with mini band x 10/side
*Rest 30 sec between sets

- In a lunge position with one leg on the ground and the other at a 90 degree angle
- Place a mini band around your foot and the other side around the middle of a dumbbell
- Using the arm that is the opposite of the forward leg to hold the dumbbell and the other arm as a support on that leg
- Squeeze your shoulder blades together and pull the elbow back. You should feel tension in the band, pull until your hand is close to your waist. 
- Slowly return to starting position, don't let the band pull you forward.
- Repeat on other side with other leg forward.

Half kneeling single arm dumbbell row with mini band

D. 4 Sets
D1. Seated Arnold press x 10 reps
D2. Seated lateral raise x 10 reps
D3. Dumbbell lateral raise (standing) x 8-10 reps
*Rest 45 seconds between sets
**Use a heavier weight for the Arnold press and then drop to a light set for the lateral raises

- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Seated Arnold press

Sit on a bench and hold a dumbbell in each hand by your side. Raise both dumbbells to your side until they are shoulder height. Lower under control and repeat.

Seated 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. 3 Sets
E1. Dumbbell hex press to pullover (on floor) x 10 reps
E1. Reverse snow angel x 5 reps, slow & controlled
*Rest 30 seconds between sets

- Laying on the floor with knees bent and feet planted on floor
- Take two dumbbells and press them together and start at your chest
- Continuously pressing them together straight up and then extend them behind your head and tap the floor (or as far as comfortable).
- Bring them back to directly over your chest and then return them to the starting position (touching your chest)
- That completes one rep.

Dumbbell hex press to pullover (on floor)

- Lay your front side on the floor and stretch out the arms to the front with the palms pointing towards the floor and legs stretched out with your toes on floor.
- Lift your chest, arms, and legs so they hover over the floor and move the arms in an "snow angel" motion until they reach behind you (as far as comfortable) 
- Slowly return to starting position to complete rep
*Legs, chest, and arms should stay off the ground during the entire rep

Reverse snow angel

Circuit 2

F. 3 Sets
F1. Seated rear delt raise x 10 reps
F2. Seated Dumbbell Rear Delt Skier Swings x 12 reps
*Rest 1 min between sets

- 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

- Start by sitting on edge of bench (or elevated surface)
- Feet close together and torso/chest bent slightly forward
- Dumbbell in each hand, bring your hands back and up as far as you can 
- Return to starting position and repeat for recommended amount of reps

Seated Dumbbell Rear Delt Skier Swings

Circuit 3

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.

Optional Cardio

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

anika

Kristina

W1/D1 - Lower Body (Quads & Glutes Focused)

Round 2 body 2.0 wish I had a full garage gym or a gym to join. Gotta make do with what I got

Delt killer at the end is no joke!! 🖤 the burn!

Christina

W1/D2 - Upper Body (Shoulders & Back focused)

I feel like it takes me half of time to complete these. Is it just me ?  I have to double the workout to make it an hour 🤔🤔

Katerina

W1/D3 - Lower Body (Glutes & Hamstring Focused)

It was awesome! Felt good! I will increase weights next time! 😊

W1/D4 - Upper Body & Abs

Great workout! I definitely am feeling it! So worth it! 💕

W1/D5 - Total Lower Body

Great workout! Week one is done! Hooray!🎉🎉🎉

Finishing up week 1 round 2 of this program 🔥

Dede

W1/D6 - Optional: Chest + Arms + Metcon

W2/D1 - Lower Body (Quads & Glute Focused)

What a workout!                            On 🔥 🔥 🔥 today!

Love the glute work! Last grouping was a bit confusing on exactly what banded work to do on very last exercise but made it work. Video shows lateral walks with band above the knees, but the description says place band at ankles and step forward. Thanks for all your work on these!

W2/D3 - Lower Body (Glutes & Hamstring Focused)

Wow! Great workout! Arms and Abs are going to be sore! Love it!

Wow !   Harder than I thought it would be but it was fantastic!!

Cherie

W2/D4 - Upper Body & Abs

W2/D5 - Total Lower Body

Great opportunity to push through mentally on what my body was capable of but my mind would question. Thankful for the push!

Yikes !  That met on was sooo hard but it’s worth it.  I feel amazing after this!!!

W2/D6 - Optional: Bench + Arms + Metcon

Will be buying 40s after this one. #movingonup #gains

W3/D1 - Lower Body (Quads & Glute Focused)

W3/D2 - Upper Body (Shoulder & Back Focused)

Getting back into the routine feels great

W3/D3 - Lower Body (Glutes & Hamstring Focused)

Maureen Wilson

Just when I thought I found my favorite workout a new mix comes along and brings the 🔥. 🖤it

W3/D4 - Upper Body & Abs

Love…hate….love!!!
Bulgarian split squat was very awkward for me. Hopefully it will get easier.

Great wo for the end of week 3🦵🏻🦵🏻🦵🏻

W3/D5 - Total Lower Body

Great. Long winter so this was fabulous today 😜

Marianne

Killer met-con. Definitely recommend going through the moves before starting timer for ease of transition. 🖤🖤

W3/D6 - Optional: Bench + Arms + Metcon

Second time around this program. Feeling so much stronger. Couldn’t do all the exercises as prescribed first time around.

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

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