Name: Playbook - Sarah Herse - W2/D2 - Upper Body-Focused
Uploaded: 2024-03-20T21:08:54.643Z
Duration: 30 min
Description: W2/D2 - Upper Body-Focused

Brandy

Tammy

Jules

Jessi

Lisa

Week two! Love this program! Arms are toasted!

Ashley Chapman

Ashlee

A. Warm-up x 3 Sets:
A1. Dumbbell foot taps x 30 reps
A2. Twisting mountain climbers x 20 reps
A3. Plank shoulder taps x 10 reps
A4. Cat/cows x 5 reps
 
B. 4 Sets:
B1. Dumbbell seated strict press x 12 reps
B2. Reverse grip incline push-up x 12 reps
(Note: use a bench/couch/etc for this. If that’s not possible, sub with standing strict press & regular push-ups)
*Rest 30 seconds between sets
 
C. 4 Sets:
C1. Dumbbell snatch to reverse lunge x 5/side
C2. Dumbbell hang snatch x 5/side
C3. Single arm dumbbell bent over row (no bench) x 12/side)
*Rest 10 seconds between sets
 
D. 3 Sets:
D1. Dumbbell front raise x 12 reps
D2. Dumbbell skier swings x 12 reps
D3. Dumbbell strict press x 12 reps
D4. Dumbbell push press x 12 reps
D5. Hollow hold x 20 seconds
Note: use the same dumbbells throughout and do not rest between movements. Shoulders should be burning by the end!

E. Finisher: 70 lateral raises for time
E1. Set a clock, grab a light pair of dumbbells (5-10 pounds) and perform 70 reps of
lateral raises in as short amount of time as possible while still maintaining
good form. *Every time you break, perform 20 jumping jacks
*Note, if this irritates your shoulders, try bending your arms at 90 degrees and keep
them in that position during the movement, or sub with dumbbell overhead
press.  

F. Optional core work:
F1. Body weight core workout with planks

A. Warm-up x 3 Sets:
A1. Dumbbell foot taps x 30 reps
A2. Twisting mountain climbers x 20 reps
A3. Plank shoulder taps x 10 reps
A4. Cat/cows x 5 reps

- Start in a standing position and place one dumbbell out in front of you on the ground
- Start by tapping one foot on the dumbbell and then quickly hopping to the other foot "In a running in place motion"
- Alternating taps on dumbbell with feet for desired amount of reps

Dumbbell foot taps

- Start with your body in plank position and your hands slightly wider than shoulder-width apart.
- Bring your left knee up toward the right elbow and then quickly alternate legs.
- Continue alternating legs until the set is complete.

Twisting mountain climbers

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

Warm Up

B. 4 Sets:
B1. Dumbbell seated strict press x 12 reps
B2. Reverse grip incline push-up x 12 reps
(Note: use a bench/couch/etc for this. If that’s not possible, sub with standing strict press & regular push-ups)
*Rest 30 seconds between sets

- Start by sitting on a bench/box with feet planted on the ground and a dumbbell in each hand (can rest them on thighs)
- Start by bringing the dumbbells to your shoulders with your palms facing you
- With a tall spine/chest and engaged core press up until arms are fully extended
- Bring them back down to shoulder height in a controlled manner to complete one rep.

Dumbbell seated strict press

Note: use a bench/couch/etc for this. If that’s not possible, sub with standing strict press & regular push-ups
- Assume a tall kneeling position with your hands on a bench (box or elevated surface), toes tucked, and knees under hips.
- Extend one leg at a time and assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
- Rotate the hands to a reverse grip so the fingers are pointing downward.
- Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
- Descend until your chest touches the bench.
- Push back to the starting point by extending the elbows and driving your palms into the bench.
- Repeat for the desired number of repetitions.

Reverse Grip Incline Push Up

Circuit 1

C. 4 Sets:
C1. Dumbbell snatch to reverse lunge x 5/side
C2. Dumbbell hang snatch x 5/side
C3. Single arm dumbbell bent over row (no bench) x 12/side
*Rest 10 seconds between sets

(5/side - 10 total reps) 

- Start in a hip width stance start with the dumbbell in between your feet right in front of you
- Grab the center of the dumbbell and hinge at the hips 
- Drive through your feet and raise your hips and shoulders at the same time then extend hips rapidly 
- Shoulder shrugs, followed by a pull under with the arm and DB is received overhead in a partial squat
- With your arm fully extended step back with one foot and lower yourself until knee taps the ground
- Drive through feet and return to standing position to complete rep
- Repeat on opposite side

Dumbbell snatch + reverse lunge

(5/side - 10 total reps)

- Stand on feet with hip-width apart
- Grip the center of the dumbbell, lumbar curve maintained
- Deadlift the dumbbell to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulder shrugs, followed by a pull under with the arms
- Dumbbell is received in a partial overhead squat
- Complete at full hip, knee and arm extension with the dumbbell over the middle of both feet

Dumbbell hang snatch

(12/side - 24 total reps)

- Take one step back into a lunge position. Keep a soft bend in your front leg with the knee in line with your ankle and back leg straight. Lean slightly forward, and rest your free hand on your front thigh. 
- Lower the dumbbell toward the floor until you have a full extension at the elbow. Maintain proper posture through your shoulders, hips, and lower back. Avoid rounding or arching the lumbar spine.
- Begin the upward motion of the dumbbell by first sliding your shoulder blade toward your spine and then lifting the weight up toward your torso by driving your elbow to the ceiling. Keep your elbow close to your body as it passes the ribs.
- Squeeze your shoulder blade in toward the center of back and then lower it back down to complete rep.
- Repeat on other side with other leg forward

Single arm dumbbell bent over row (no bench)

Circuit 2

D. 3 sets
D1. Dumbbell front raise x 12 reps
D2. Dumbbell skier swings x 12 reps
D3. Dumbbell strict press x 12 reps
D4. Dumbbell push press x 12 reps
D5. Hollow hold x 20 seconds
Note: use the same dumbbells throughout and do not rest between movements. Shoulders should be burning by the end!

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

Dumbbell front raise

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze glutes as you come to full stand

Dumbbell Skier Swings

- 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

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

- Start lying on back with with your arms extended overhead on floor and legs straight
- At the same time, and with control, lift arms, head, shoulder blades, and legs off the floor.
- Hold in the position for set amount of time and focus on pulling the belly button towards the floor.

(bend knees to modify)

Hollow hold

Circuit 3

E. Finisher: 70 lateral raises for time
E1. Set a clock, grab a light pair of dumbbells (5-10 pounds) and perform 70 reps of
lateral raises in as short amount of time as possible while still maintaining
good form. *Every time you break, perform 20 jumping jacks
*Note, if this irritates your shoulders, try bending your arms at 90 degrees and keep
them in that position during the movement, or sub with dumbbell overhead
press.  

- 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

3 sets of:
Straight Leg Sit Ups x 15
Low plank x 30 seconds
Side Plank (Right) x 30 seconds
High plank x 30 seconds
Side Plank (Left) x 30 seconds
Rest 2 minutes
*drop to knees on planks/side planks if needed

- Start with legs straight and lying on your back
- Use your arms to bring yourself up into a seated position 
- Lower yourself back down to starting position to complete the rep.

Straight leg sit-ups

- Get into plank position on forearms (not hands)
- Be sure to keep your body in a straight line and not have you hips sinking or being too high.

Low plank hold

- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe.

Side plank hold

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

Body weight core workout with planks!

W2/D2 - Upper Body-Focused

This is my 3rd time doing this program!  One of my faves!

Jennifer

I loved it!! Trying to push myself more w heavier weight & definitely felt the 🔥. Thanks for the recommendation Sarah♥️

Angie

W1/D1 - Lower Body-Focused

Gisele Rigo

Crystal

W1/D2 - Upper Body-Focused

W1/D3 - Lower Body-focused

Jessica Uranga

W1/D4 - Upper body-focused

Love that workout 🏋️‍♀️ 💪🏻

I love this program!  Second time doing it!🤩💪🏻

Huffin & puffin…. Awesome cardio session w resistance thrown into the mix!👊🏻🙌🏻💪🏻

W1/D5 - Full Body Fire

Loved it!  Legs are shaky!💪🏻💪🏻

Heart was definitely pumping! Great circuits👊🏻

W2/D1 - Lower Body-Focused

Sheena Zemke

W2/D3 - Lower Body Focused

So good. I won’t be able to lift my arms later but I’M BACK!!!

Krystal

W2/D4 - Upper Body Focused

Heart pumping and blood flowing….great full body fire 🔥

That was fun!  Thank you!  I need purchase heavier weights already! 💪🏻💪🏻

W2/D2 - Upper Body-Focused

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