Name: Playbook - Sarah Herse - W2/D2
Uploaded: 2024-03-20T21:08:54.911Z
Duration: 60 min
Description: W2/D2

Sarah

A. Warm-up x 3 Sets 
A1. No push-up burpee x 5 reps
A2. Standing twists x 10 reps
A3. Bodyweight kang squat x 10 reps
A4. Downdog to plank x 5 reps
A5. Down dog foot pedal x 10 reps

Note: increase your intensity this week. Aim for all sets to be ~RPE 8

B. 4 Sets
B1. Bench press (barbell or dumbbell) x 10 reps
*Rest 60 seconds between sets

C. 4 Sets
C1. Barbell or dumbbell hip thrust
1 x 15-18
3 x 12
*Rest 60-90 seconds between sets

D. 3 Sets
D1. Dumbbell single arm bent over row x 12 reps/arm
*Rest 60 seconds between sets

E. 4 Sets
E1. Banded (or dumbbell) overhead tricep extensions x 10-15 reps
E2. Banded (or dumbbell) single arm leaning lateral raise x 10-15 reps/arm
Rest 45-60 seconds between sets

F. 3 Sets
F1.Med ball/stability ball/slider* hamstring curls x 8-15 reps
Rest 60 seconds between sets
*any equipment that allows you to do hamstring curls works here. Go for as many reps as you can, stopping a couple shy of failure. If you don’t have any equipment that works for this, stick with the single-leg foot elevated glute bridge from last week

G. 3 Sets (Optional core & glutes)
G1. Hanging (or lying) leg raise  x 10-15 reps*
G2. Standing fire hydrant with mini band x 15-20/side**
**You can hold onto something for this for balance
*Rest 30 seconds between sets

A. Warm-up x 3 Sets 
A1. No push-up burpee x 5 reps
A2. Standing twists x 10 reps
A3. Bodyweight kang squat x 10 reps
A4. Downdog to plank x 5 reps
A5. Down dog foot pedal x 10 reps

- Place your hands on the floor on front of you
- Hop back with feet behind you (plank position)
- Hop forward and stand up and jump to complete movement

No Push Up Burpee

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- Stand with feet shoulder-width apart
- Keeping your back straight, bend at the hips to lower your torso forward until it’s parallel to the floor. This is the good morning portion.
- Maintaining a straight spine, sit back by bending your knees and dropping your hips until your thighs are parallel to the floor. This is the back squat portion.
- Extend your knees and raise your hips until your torso is parallel to the floor, returning to the good morning portion.
- Raise your torso until your hips are fully extended.

Kang squat (bodyweight)

- 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

- Start by placing hands and feet on floor and pike up into the downward dog position 
- Bend one knee and press through toes to feel a good stretch 
- Repeat on opposite side and continue in alternating motion for recommended amount of reps

Down Dog Foot Pedal

Warm Up

B. 4 Sets
B1. Bench press (barbell or dumbbell) x 10 reps
*Rest 60 seconds between sets

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell (or dumbbell) bench press

C. 4 Sets
C1. Barbell or dumbbell hip thrust
1 x 15-18
3 x 12
*Rest 60-90 seconds between sets
- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips.
- Lean back so your shoulders are on the bench and position the bar above your hips. 
- Drive your hips up lifting the bar. In the top position your knees should be bent at 90°
- Pause for a few seconds
- Slowly lower yourself back down to starting position

Barbell (or dumbbell) hip thrust

D. 3 Sets
D1. Dumbbell single arm bent over row x 12 reps/arm
*Rest 60 seconds between sets

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold dumbbell in either 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.

Dumbbell single arm bent over rows

E. 4 Sets
E1. Banded (or dumbbell) overhead tricep extensions x 10-15 reps
E2. Banded (or dumbbell) single arm leaning lateral raise x 10-15 reps/arm
Rest 45-60 seconds between sets

- Start by stepping on a band with feet shoulder width apart
- Grab the other end of the band with both hands and bring them up behind your head
- Start with arms bend behind your head and elbows point up towards the sky
- Extend your arms until they are fully locked above your head, you should feel resistance in the band
- Lower back down to starting position and repeat for recommended amount of reps

Banded (or dumbbell) overhead tricep extension

- Start by tying a band (or can use a DB) to a rig
- Hold band/DB in one arm while the other holds onto the rig
- Lean outwards and laterally raise the arm holding the DB/band
- Make sure the movement is slow and controlled throughout 
- Repeat on opposite arm

Banded (or dumbbell) single arm leaning lateral raise

Circuit 1

F. 3 Sets
F1.Med ball/stability ball/slider* hamstring curls x 8-15 reps
Rest 60 seconds between sets
*any equipment that allows you to do hamstring curls works here. Go for as many reps as you can, stopping a couple shy of failure. If you don’t have any equipment that works for this, stick with the single-leg foot elevated glute bridge from last week

- Lie supine on floor with lower legs on exercise ball. Extended arms out to sides. Straighten low back, knees, and hips, raising back and hips off of floor.
- Keeping hips and low back straight, bend knees, pulling heels toward rear end. Allow feet to rollup on to ball. Lower to original position by straightening knees.

Med ball (or slider) hamstring curl

G. 3 Sets (Optional core & glutes)
G1. Hanging (or lying) leg raise  x 10-15 reps*
G2. Standing fire hydrant with mini band x 15-20/side**
**You can hold onto something for this for balance
*Rest 30 seconds between sets

- Grab the bar with an overhand grip, your thumbs wrapped around the bar to improve stability. 
- Exhale as you lift your feet off the ground, raising your straight legs outward in front of you. Tilt your pelvis slightly back and engage your abdominals and hip flexors to assist with the movement.
- Raise your legs to a level that feels challenging but still enables you to keep good form.
- Lower back down slowly until you reach the starting position to complete the rep.

Hanging leg raises

- Place loop band just above knees. 
- Bend one knee while the other is firmly on the ground and hinge at the hips a little bit
- Lift bent knee to the side and return to starting position. 
- Repeat on opposite leg once all reps are completed

W2/D2

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