Name: Playbook - Sarah Herse - W2/D2
Uploaded: 2024-03-20T21:08:53.861Z
Duration: 30 min
Description: W2/D2

The rack chins were surprisingly challenging 😰

Jennifer

Diana

Sarah Herse

A. Warm-up x 2 sets
A1. Banded pullover x 10 reps
A2. Plank shoulder taps + plank twist x 3 sets (of 4+2)
A3. Hanging hollow body hold x 10 seconds

B.4 Sets
B1. Rack chins x 8-12 reps
*Rest 60 seconds between sets
*If you don’t have the setup for this, sub with banded pull-ups

C. 3 Sets
C1. Scap pull-ups x 10 reps
C2. Hollow body banded pull down x 10 reps

A. Warm-up x 2 sets
A1. Banded pullover x 10 reps
A2. Plank shoulder taps + plank twist x 3 sets (of 4+2)
A3. Hanging hollow body hold x 10 seconds

- Attach a band to a secure spot about eye level and grab each side and pull them about shoulder width apart
- Keeping your arms straight, pull the band down in an arc while squeezing your shoulder blades together and keeping your core tight. 
- When the band reaches your thighs, pause and then return to the start position and repeat for recommended amount of reps.

Banded pullover

- Begin in a push up position
- Tap your shoulder with the opposite hand for 4 reps, alternating 
- Straighten the right arm and press it into the floor. At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.￼

Plank Shoulder Taps + Plank Twist

- Jump up onto pull up bar with double overhead grip
- Pull down and engage your lats (like you are pushing away from the bar_
- Bring feet together and forward in front of your body so you are in the hollow position
- Hold for recommended amount of time and repeat

Hanging Hollow Body Hold

Pull Up Warm Up 2

B.4 Sets
B1. Rack chins x 8-12 reps
*Rest 60 seconds between sets
*If you don’t have the setup for this, sub with banded pull-ups

- Hold the bar with your palms facing out
- Pull up engaging your back by keeping elbows pointed outward and trying not to shrug your shoulders
- Go up until your chin goes past the bar then control your body on the way down
- To increase difficulty, elevate your feet on a bench

Rack Chins

C. 3 Sets
C1. Scap pull-ups x 10 reps
C2. Hollow body banded pull down x 10 reps

- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket and hold for a few seconds
- Release until you are at a relaxed hang and repeat for recommended amount of reps

Scap pull-ups

- Start by tying a band around the rig or stable vertical pole and lie down about 2-3 feet in front if it
- Grab band with both hands and get into a hollow body position by lifting your head/top of shoulders off ground and legs off ground 
- Hold that position while pulling the band down until hands are by your hips and bring back to the top while staying in hollow throughout movmement
- Repeat for recommended amount of reps

Hollow Body Banded Pull Down

Circuit 1

W2/D2

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

W2/D1

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/D2

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