Name: Playbook - Sarah Herse - W2/D4 Upper Body
Uploaded: 2024-03-20T21:08:54.688Z
Duration: 65 min
Description: W2/D4 Upper Body

Love these so much! Just enough challenge to push my self but not give up!

Laura

Francess

Warm-up x 3 sets
Plank Jacks x 20 reps
High Knees x 20 reps
Hollow Body Hold x 10 seconds
Downward Dog Stretch x 30 seconds
Rest 30 seconds between sets.
 
A. 7 sets (Every 2 minutes for 14 minutes):
A1. 2 Deadlifts + 2 Hang Power Cleans
*You can sub power cleans with bent over barbell rows if preferred
*Start very light (RPE 6) and increase a little each set.
**Estimated rest between sets: 90 seconds
 
B. 5 sets
B1. Barbell Strict Press
2 x 4 @ 80% of 1 rep max (If you don’t know your one rep max, find a weight that’s challenging in these rep ranges)
3 x 8 @ 72.5% of 1 rep max
Rest 90 seconds between sets.
 
C. 3 sets
C1. Dumbbell Lateral Raise x 10 reps with medium weight
C2. Dumbbell Lateral Raise x 10 reps with light weight
C3. Banded lateral raise x 12 reps with light band
Do not rest between movements, Rest 45 seconds between sets.
 
D. 3 sets
D1. Kettlebell upright row + clean & press x 10 reps
D2. Single arm alternating kettlebell bent over row x 12 reps/arm
D3. Dumbbell reverse fly x 12 reps
Rest 1 minute between sets.
 
E. 8 sets : Optional Burnout (Tabata Floor Press)
E1. Dumbbell Floor Press x 20 seconds
E2. Dumbbell Floor Press Static Hold x 10 seconds (DB's fully extended over chest)
Do not rest until all 8 rounds are complete (4 minutes)
Use light weights! It will get heavy fast!
 
F. 1 set : Light Cardio
F1. Row or incline walk x 20 minutes at a moderate pace

Plank Jacks x 20 reps
High Knees x 20 reps
Hollow Body Hold x 10 seconds
Downward Dog Stretch x 30 seconds
Rest 30 seconds between sets.

Plank jacks

- 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

Hollow hold

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward dog

Warmup

A. 7 sets (Every 2 minutes for 14 minutes):
A1. 2 Deadlifts + 2 Hang Power Cleans (power all 4 reps without putting the bar down)
*You can sub power cleans with bent over barbell rows if preferred
*Start very light (RPE 6) and increase a little each set.
**Estimated rest between sets: 90 seconds

- Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
- With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.

Barbell deadlift

With a clean grip, lift the bar to the standing position. Lower the bar under control to the chosen hang position (most often mid-thigh, knee or right below the knee). Once reaching the hang position, initiate the power clean by pushing against the floor with the legs first. Drive the legs against the floor and extend the hips aggressively, keeping the bar in close proximity to the body and bringing it into contact with the hips as you reach complete extension. After extending, pick up and move your feet into your squat stance while pulling your elbows high and to the sides to move yourself down into a partial squat under the bar while keeping the bar and your body as close to each other as possible. Turn the elbows around the bar and into the clean rack position, and stop the squat with the thighs above horizontal. Stabilize and recover to a standing position

Barbell hang power clean

Circuit 1

B. 5 sets
B1. Barbell Strict Press
2 x 4 @ 80% of 1 rep max (If you don’t know your one rep max, find a weight that’s challenging in these rep ranges)
3 x 8 @ 72.5% of 1 rep max
Rest 90 seconds between sets.


- Hip-width stance
- Hands just outside of shoulders
- Elbows slightly in front of the bar
- Full grip on the bar
- Bar moves over the middle of the foot
- Torso and legs static
- Heels down
- Shoulders push up into the bar
- Complete at full arm extension

Barbell strict press

C. 3 sets
C1. Dumbbell Lateral Raise x 10 reps with medium weight
C2. Dumbbell Lateral Raise x 10 reps with light weight
C3. Banded lateral raise x 12 reps with light band
Do not rest between movements, Rest 45 seconds between sets.

C1. Dumbbell Lateral Raise x 10 reps with medium weight
C2. Dumbbell Lateral Raise x 10 reps with light weight
*Do not rest between 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

Banded lateral raise

Circuit 2

D. 3 sets
D1. Kettlebell upright row + clean & press x 10 reps
D2. Single arm alternating kettlebell bent over row x 12 reps/arm
D3. Dumbbell reverse fly x 12 reps
Rest 1 minute between sets.

- Stand with your feet hip width apart holding a kettlebell at the handle with both hands. 
- Leading with the elbows, raise the kettlebell along the line of your body until the hands are just under the chin. 
- Lower in a controlled manner until the you return to starting position. 

- Squat down with a straight back and grab the barbell with an overhand grip. 
- In one swift movement, lift the barbell to your shoulders and sink back down into a squat.
-Push up through your heels and extend your arms to press the barbell above your head

Kettlebell upright row + clean and press

- Stand in a staggered stance (or lean on bench) with your upper body bent forward
- Keep your core tight
- Pull the kettlebell up engaging your lat

Kettlebell single arm row

Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each othe, with your arms slightly bent.

Keeping your back flat and your torso sill, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. Pause, then slowly return to the starting position.

Dumbbell reverse fly

Circuit 3

8 sets : Burnout (Tabata Floor Press)
E1. Dumbbell Floor Press x 20 seconds
E2. Dumbbell Floor Press Static Hold x 10 seconds (DB's fully extended over chest)
Do not rest until all 8 rounds are complete (4 minutes)
Use light weights! It will get heavy fast! If you cannot hold the dumbbells extended during the 10 seconds of "rest" then lower dumbbells to floor.

- Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
- Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
- Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Tabata Dumbbell floor press (optional burnout)

F. 1 set : Light Cardio
F1. Biking x 15 minutes at a moderate pace


- Sit on the stationary bike, with the seat far enough away that your knee is slightly bent, but not locked.
- As you pedal, adjust resistance as necessary.

Bike

F. 1 set : Light Cardio
F1. Row or incline walk x 20 minutes at a moderate pace
F2. Mobility x 10 minutes (optional)

Perform each movement/stretch for 30-60 seconds

Hip openers

Low Intensity Cardio

W2/D4 Upper Body

Madison

First day of this one and I am absolutely loving it! Love the explosiveness 😁

Alic

Whitney

W1/D1 Lower Body

Day 2 and I'm truly loving the Olympic lifts

Rebekah

Madi

W1/D2 Upper Body

Awesome workout! Loved the circuit at the end. Really looking forward to completing this program. These workouts are so  what I needed right now.

Siobhan

Dominika

W1/D3 Lower Body

That tabata at the end was killer, I barely made it through 😭

Got to make it to the gym before work and this workout was perfect!

Ashley Chapman

Great workout! Love, love, love the stretches at the end! Wish there are stretches for each day

W1/D4 Upper Body

The only thing that got me through the last part was the descending ladder!💪🏻😂

Jennifer

I was super stoked about today but I unfortunately hurt my back on the front squat. Listened to my body and skipped most everything else. That being said, this is week one and I'm loving this program and my first time with Olympic lifting. Here's to quick healing!

W1/D5 Full Body

🥵 Oh my. Definitely kicking up the challenge. Today was a finisher.

This one made me feel 43 🤣
Good stuff!  Growin them 💪

Kelly

W2/D1 Lower Body

LANA

W2/D2 Upper Body

Gurl, you really killed me today. I really couldn't even imagine I could push through this, but here am I, sweaty at the end.

Those mountain climbers toward the end wrecked me ❤️❤️

Casey

W2/D3 Lower Body

Those wall walls got me 😮‍💨!  Thanks for the great workout 🏋️‍♀️

Tara Wood

W2/D5 Full Body

Loved it!  I’m seeing changes already!  Excited to see end results.  I’ll be ready for “Unleash The Beast”!

Fantastic! Last circuit is real butt kicker!

W3/D1 Lower Body

W3/D2 Upper Body

W3/D3 Lower Body

Mackenzie

W3/D4 Upper Body

That was tough at the end😩Great workout 🏋️‍♂️ Thank you 😊

Seened like too many circuits after heavy squats. Other than that, great

Misha SWB

W3/D5 Full Body

W4/D1 Lower Body

That was a fun high intensity. My fave so far.

W4/D2 Upper Body

W4/D3 Lower Body

I loved the back focus today. That hiit was crazy awesome.

Those 400 metre sprints at the end... left me for dead

Welp just glad the last circuit was just 4 rounds 😂😅

W4/D4 Upper Body

W4/D5 Full Body

The high intensity was a lot today. I worked up to 20 and then went back down to keep pushing through 12 minutes 🥵

Holy crap last circuit almost made me 🤢 at the gym…now that’s a good wo!

W5/D1 Lower Body

Modified that high intensity but did the dang thing

W5/D2 Upper Body

Wish I could add exercises to any workout. Depending on the week, I add extra or even add another body area.

W5/D3 Lower Body

I felt that in my core today on the suitcase lifts.

Great workout 🏋️‍♂️!  Thank you 😊

When looking at the workout it says one thing and then I go to start the workout and it changes. A bit frustrating.

W5/D4 Upper Body

High intensity says 10 reps but also 5 in description. That threw me a bit but otherwise, this workout really kicked my 🍑. Felt like an hr of cardio!

W5/D5 Full Body

W6/D1 Lower Body

W6/D2 Upper Body

W6/D3 Lower Body

W6/D4 Upper Body

Oh hell yeah! That was a great ending to 6 weeks and a very happy birthday workout for me 🥰 Thanks girl!

Great end to the program!  Thank you 😊

W2/D4 Upper Body

Community

More workouts from Sarah Herse