Name: Playbook - Sarah Herse - W2/D4 Upper Body
Uploaded: 2024-03-20T21:08:55.003Z
Duration: 60 min
Description: W2/D4 Upper Body

Tristin

December

Rosalind

Thank you 
The app keeps me accountable. I love that a workout is always available for me especially if I am traveling. I can travel with my bands!!!

Marybelle

I can feel my abs under my fat rolls!!!😂

Still having issues activating my lats, mainly left side. My right side seems to activate fine. Recorded my form and appears to be correct, stretched my pecs to make sure I didn’t have altered reciprocal inhibition. But still cant activate my left side lats very well.

Whitney

Warmup:
3 rounds of
30 high knees
30 butt kickers
5 inchworm push-ups
10 banded overhead press
10 banded good mornings
 
A. 3 sets
A1. Dumbbell curl to press x 10 reps
A2. Dumbbell bus drivers x 10 reps
Rest 1minute between sets
 
B. 3 sets
B1. Lat pulldown x 12 reps
*If you do not have this machine, you can sub with bands
B2. Assisted Dips x 8 reps
*if you do not have this machine, you can sub for push-ups or bench dips
Rest 30 seconds between sets
 
C. 3 sets: Upper body circuit
C1. Dual dumbbell row: 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
 
D. Tabata plank shoulder taps
D1. D1. 8 rounds of 20 seconds of plank shoulder taps, 10 seconds of rest
-advanced option hold plank or modified plank (on knees) during rest
(4 minutes total)

 
E. Ab circuit (optional): 4 sets
E1. Cross body dumbbell reach crunch x 10 reps each side
E2. Dumbbell toe reach crunches x 20 reps
E3. Bicycle crunches x 30 reps (15/side)
*Rest 30 seconds between sets

Warmup:
3 rounds of
30 high knees
30 butt kickers
5 inchworm push-ups
10 banded overhead press
10 banded good mornings

- 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 on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

Warmup

A. 3 sets
A1. Dumbbell curl to press x 10 reps
A2. Dumbbell bus drivers x 10 reps
Rest 1minute between sets

- Stand with both about hip-width apart and a dumbbell in each hand down by your side. 
- Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side. Palms should be facing you on the curl.
- Once you get to the top of your curl, rotate your arms outward and turn your hands so palms are facing away. 
- Press straight up, pause at the top, lower back down to complete the rep.

Dumbbell curl to press

- Stand with feet hip-width apart and hold one dumbbell straight out in front of your body.
- While maintaining an engaged core twist the dumbbell so it goes from horizonal position to vertical in an alternating motion.
- Be sure to not twist your hips as you move the dumbbell.

Dumbbell bus drivers

Circuit 1

B. 3 sets
B1. Lat pulldown x 12 reps
*If you do not have this machine, you can sub with bands
B2. Assisted Dips x 8 reps
*if you do not have this machine, you can sub for push-ups or bench dips
Rest 30 seconds between sets

*You can sub with banded lat pulldowns if you don't have the machine
- Grab the bar with your palms facing forward 
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  - Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Lat pull down

- Select the weight you would like to use, the weight you choose is how much you assistance you will be getting - so lower numbers are more difficult.
- Select desired grip.
- Place your Step onto foot bar, one at a time.
- Lift/lower body with smooth controlled movements.
- To get off of the bar, step off one leg at a time before letting go with your hands.

Assisted dip machine

Circuit 2

C. Upper body circuit
C1. Dual dumbbell row: 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

30 seconds on, 30 seconds off for 3 sets

- Holding a dumbbell in each hand using a neutral (hammer) grip, stand with your feet shoulder-width apart.
- Keeping a natural curvature of your spine, flex your hips and knees until your torso is horizontal or close to horizontal.
- Allow the dumbbells to hang down by your sides, with your shoulders stretching downward.
- Keeping your elbows close to your body, exhale as you pull the dumbbells up to the sides of your waist and squeeze your back muscles.
- Inhale as you lower the dumbbells to the starting position, with your shoulders stretching downward.

Dual dumbbell rows

30 seconds on, 30 seconds off for 3 sets

- Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Dumbbell upright row

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 - Upper Body Dumbbell Burner (time-based)

D1. 8 rounds of 20 seconds of plank shoulder taps, 10 seconds of rest
-advanced option hold plank or modified plank (on knees) during rest
(4 minutes total)

- 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 - tabata style

E. Ab circuit (optional): 4 sets
E1. Cross body dumbbell reach crunch x 10 reps each side
E2. Dumbbell toe reach crunches x 20 reps
E3. Bicycle crunches x 30 reps (15/side)
*Rest 30 seconds between sets

10 per side

- Lie flat on your back with legs straight and one dumbbell in your hand.
- Now curl up and bring the hand holding the dumbbell across your body while bringing the opposite leg in toward that shoulder at the same time. 
- Reach with your hand and try to touch the dumbbell to your foot. 
- Exhale as you perform this movement. 
- Return to the starting position as you inhale and repeat with the opposite arm/leg. 

Tip: Try to bring your shoulder up towards your foot rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the arm.

dumbbell cross body crunch

- With one dumbbell held in both hands lie on your back and bring your legs up so your body is in an "L" shape.
- Should have a slight bend at the knee and bottom of feet facing the ceiling.
- Hold the dumbbell with your arms fully extended above your face.
- Bring your head, shoulders, and upper back off the floor and reach with the dumbbell towards your toes. Should be in the "crunch" position with abs contracted.
- Lower your upper back, shoulders, and head to the ground and repeat for desired reps.

Dumbbell toe reach crunch

15 per side

- Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward.
- Engaging your core, lift your knees to 90 degrees and raise your upper body. This is your starting position.
- Exhale and rotate your torso, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause for a sec then return to starting position.
- Move your left elbow to your right knee and extend your left leg. Pause and the return to starting position to complete one rep.

Bicycle crunches

Circuit 4 - Abs

W2/D4 Upper Body

Gisele Rigo

My first workout after being inconsistent for years. I love lifting and it feels like a nice pace to start with!

Kelly

Yes! What a brilliant start to this year. Thanks Sarah!

Terry

W1/D1 Lower Body

Karie

That burnout was a killer. My arms are hello!

Arms are noodles feeling the burn. Great feeling!

Shannon

W1/D2 Upper Body

A bit too difficult for a beginner. I was only able to do two reps of the main circuits and couldn’t finish the last one. Enjoyed the exercises though!

Megan

W1/D3 Lower Body

Wow, that was tough. I finished, but had to skip two of the pull up rounds.

Marsi

W1/D4 Upper Body

Skipped the calf raises cuz my gym doesn’t have that machine. Found it a little challenging to go from a machine to free weight and still have the machine available at a crowded gym

W2/D4 Upper Body

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