Name: Playbook - Sarah Herse - W2/D4 Upper Body
Uploaded: 2024-03-20T21:08:54.444Z
Duration: 60 min
Description: W2/D4 Upper Body

Love the workout, especially the high intensity. Only trouble was the arm circuit. Not sure if I'm supposed to go straight through and then rest, or rest 30 secs between each exercise then repeat for 3 🤷‍♀️

Whitney

It was amazing!! Thanks so much fo me putting all this together!

Shelly

Samantha

Warm-up  x 2 rounds
50 high knees
50 butt kickers
5 inchworm push-ups
10 banded overhead press
20 band pull aparts

A. 4 sets
A1. High Incline Dumbbell Shoulder Press x 12 reps
A2. Cross body hammer curl x 20 reps (10/arm)
*Rest 1 minute between sets
 
B. 3 sets
B1. DB pullover x  15 reps
B2. Band-resisted push-ups (or regular push-ups) x 10 reps
*Rest 30 seconds between sets
 
C. 3 sets: Upper body circuit
C1. DB Seated Strict Press: max reps in 30 seconds, rest 30 seconds between sets
C2. DB hammer curl (30 seconds on, 30 seconds off for 3 sets)
C3. DB lateral raises (30 seconds on, 30 seconds off for 3 sets)
C4. DB front raise (30 seconds on, 30 seconds off for 3 sets)
C5. DB Reverse Fly (30 seconds on, 30 seconds off for 3 sets)
*Choose weights for each exercise that you could do ~15 unbroken reps with when fresh. Do all 3 rounds of the same exercise before moving to the next.
 
D. 4 sets: High Intensity Circuit (optional)
1: Dumbbell Push Presses x 12 reps
2: Kettlebell Swings x 15 reps
3: Kettlebell deadlifts x 15 reps
*women, try for 15-35# DB's & 20-35# KB's, men 25-50# & 35-53# KB's

Warm-up  x 2 rounds
50 high knees
50 butt kickers
5 inchworm push-ups
10 banded overhead press
20 band pull aparts

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- Stand with both feet on the center of the band, hip width apart.
- Bring the other side of the band to shoulder height with palms facing away from you and elbows pointed to the ground.
- Driving through your feet without the use of legs (or dip movement) press arms straight up keeping shoulders down (don't get into a shrug position).
- Slowly lover back down to starting position to complete the rep.

Banded overhead press

- Stand up straight and hold an exercise band out in front of you at around chest height. 
- Your hands should be shoulder width apart. 
- Then pull the band apart, squeezing your shoulder blades together. 
- Then return to the starting position.

Banded pull aparts

Warmup

A. 4 sets
A1. High Incline Dumbbell Shoulder Press (or strict press) x 12 reps
A2. Cross body hammer curl x 20 reps (10/arm)
*Rest 1 minute between sets

*Sub with barbell strict press if you do not have an incline bench

- Sitting on an inclined bench on an almost vertical position (slightly leaned back)
- Holding a dumbbell in each hand and feet planted firmly on the ground
- Bring the dumbbells to your shoulders. Hands should be at about a 45 degree angle out from your face or facing you
- While engaging your core, inhale as you press up and then exhale as you lower them back down to starting position.

High incline dumbbell shoulder press

10/arm
- Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Cross body hammer curl

Circuit 1

B. 3 sets
B1. DB pullover x  15 reps
B2. Band-resisted push-ups (or regular push-ups) x 10 reps
*Rest 30 seconds between sets

- Lie flat on a bench, with a dumbbell in both hands, palms making a triangle around the top of the dumbbell.
- Reach your arms over your head, while gently exhaling and trying to maintain pressure into the bench with your lower back.

Dumbbell pullover

- Place a band around your shoulders/arm and securing it under your hands in a plank position
- Lower yourself until your chest is close/touches the floor then press up until your arms are fully extended
- That completes one rep

*Modify by doing it with knees on the ground*

Banded resisted (or regular) pushups

Circuit 2

C. 3 sets: Upper body circuit
Note: you will complete all 3 rounds of each exercise before moving to the next exercise
C1. DB Strict Press: max reps in 30 seconds, rest 30 seconds between sets
C2. DB Upright Row (30 seconds on, 30 seconds off for 3 sets)
C3. DB lateral raises (30 seconds on, 30 seconds off for 3 sets)
C4. DB front raise (30 seconds on, 30 seconds off for 3 sets)
C5. DB Reverse Fly (30 seconds on, 30 seconds off for 3 sets)
*Choose weights for each exercise that you could do ~15 unbroken reps with when fresh

- 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

- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell hammer curl

30 seconds on, 30 seconds off for 3 sets
- 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

30 seconds on, 30 seconds off for 3 sets
- 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

30 seconds on, 30 seconds off for 3 sets
- To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
- Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
- Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
- The arms should be elevated until they are parallel to the floor.
- Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.

Dumbbell reverse fly

Circuit 3

D. 4 sets: High Intensity Circuit (optional)
1: Dumbbell Push Presses x 12 reps
2: Kettlebell Swings x 15 reps
3: Kettlebell deadlifts x 15 reps
*women, try for 15-35# DB's & 20-35# KB's, men 25-50# & 35-53# KB's

- 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

- Stand with your feet as wide as your hips, then put a slight bend in your knees, maintain a flat back and engage your core muscles
- Using both hands, hold the kettlebell with an overhand grip
- Start with the kettlebell hanging between your thighs.
 - Your wrists should lightly touch your legs
- Lean forward slightly. Using your hips, swing the kettlebell up to eye level and then control the swing on the way back down and repeat.

Russian kettlebell (or dumbbell) swings

- Stand with your feet wider than hip width, toes slightly turned out, and a kettlebell between your feet.
- Lower your hips straight down while keeping a tall spine, grip the kettlebell and stand up tall with your arms straight.

Kettlebell (or dumbbell) deadlift

Circuit 4 - High Intensity Circuit (optional)

W2/D4 Upper Body

Rachel

Loved this first workout! Really excited to start this program!

Shannon Aguirre

Omg I hate burpee’s but I did them trust the process and remember those goals! I can finally do cossack squats!!!! Great workout!

Marybelle

W1/D1 Lower Body

Starting this program for the second time after having my second baby. It got me back in shape after my first and I’m excited and ready for round 2 💪🏼

I like to finish each workout with a metcon—love that these are already included in this program and I don’t have to think about it

W1/D2 Upper Body

Intense leg day but my back is always so angry by the time I get to split squats. Personally have to modify to finish.

Marlene

W1/D3 Lower Body

The timed circuit was a bit confusing but otherwise I loved it.

This program is my favorite from Sarah Herse so far! Feeling great 💪🏼💪🏼

That optional work out was hard I only did the first round 😞

W1/D4 Upper Body

I finally have joined a gym that is not “class” based. I wasn’t sure how it was going to go without a coach telling me what to do, but workouts are great to keep me focused on exactly what to do from start to finish. The video demos are key. Thanks Sarah!

W2/D4 Upper Body

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