Name: Playbook - Sarah Herse - W2/D5 - Full Body Fire
Uploaded: 2024-03-20T21:08:54.715Z
Duration: 30 min
Description: W2/D5 - Full Body Fire

Heart pumping and blood flowing….great full body fire 🔥

Brandy

That was fun!  Thank you!  I need purchase heavier weights already! 💪🏻💪🏻

Jennifer

Sheena Zemke

So good! Super sweaty with the humidity outside!

Nicole

Thank you for the stretchesat the end of workout!

Getting stronger

Jessi

Ashlee

Ashley Chapman

A.  Warm-up x 2 sets
A1. Mock jump rope x 30 seconds
A2. Downdog to up dog x 30 seconds
A3. Alternating z-sits x 30 seconds
A4. Kang squats x 30 seconds

B.    Dumbbell complex fitness test
B1. Dumbbell full body complex x 5 reps for time
1 complex is:
Dumbbell burpee deadlift
Dumbbell deadlift
Dumbbell squat clean
Dumbbell front squat
Dumbbell thruster
Dumbbell push press
*Do a couple practice rounds with light weight to get down the movements. Then pick your test weight, try to either increase weight from last week or decrease your time. I recommend 15-35 pound dumbbells for women & 20-50 pound dumbbells for men. Set a clock & see how fast you can complete 5 sets of the complex. Note your weight & score – we will retest each week!
 
C. Full body metcon:
20 min EMOM (4 rounds of the following)
Min 1: Thrusters x 30 seconds + DB RDL x 30 seconds
Min 2: Deficit push-ups on DB’s x 30 seconds + v-ups x 30 seconds
Min 3: 180 squat jumps x 30 seconds + air squats x 30 seconds
Min 4: DB clean & push press x 30 seconds + single DB bicep curl x 30 seconds
Min 5: Plank x 45 seconds + 15 seconds rest

D. Cooldown:
D1. Child’s pose x 1 minute
D2. Lying thoracic twists x 30 seconds each side
D3. Lying banded hamstring stretch x 30 seconds each side
D4. Figure 4 stretch x 30 seconds each side

A. Warm-up x 2 sets
A1. Mock jump rope x 30 seconds
A2. Downdog to up dog x 30 seconds
A3. Alternating z-sits x 30 seconds
A4. Kang squats x 30 seconds

- Stand with your feet hip width apart, jumprope behind you, and handles in each hand.
- Begin with slow, small circles and jump over the rope as it goes underneath your feet.
- As you feel more comfortable, speed up.
- Stay light on your toes and focus on keeping a good rhythm.

Mock jump rope

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

- Start by sitting on the floor 
- Bring one leg in a 90 degree angle in front of you then take the other leg and do a 90 degree angle behind you
- Without using your arms rotate your legs so the back leg becomes the front and the front leg is the back
- Repeat motion for recommended amount of reps

Alternating z-sits

- 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)

Warm Up

B.    Dumbbell complex fitness test
B1. Dumbbell full body complex x 5 reps for time
1 complex is:
Dumbbell burpee deadlift
Dumbbell deadlift
Dumbbell squat clean
Dumbbell front squat
Dumbbell thruster
Dumbbell push press
*Do a couple practice rounds with light weight to get down the movements. Then pick your test weight, try to either increase weight from last week or decrease your time. I recommend 15-35 pound dumbbells for women & 20-50 pound dumbbells for men. Set a clock & see how fast you can complete 5 sets of the complex. Note your weight & score – we will retest each week!

Dumbbell Full Body Complex - test

C. Full body metcon:
20 min EMOM (4 rounds of the following)
Min 1: Thrusters x 30 seconds + DB RDL x 30 seconds
Min 2: Deficit push-ups on DB’s x 30 seconds + v-ups x 30 seconds
Min 3: 180 squat jumps x 30 seconds + air squats x 30 seconds
Min 4: DB clean & push press x 30 seconds + single DB bicep curl x 30 seconds
Min 5: Plank x 45 seconds + 15 seconds rest

(Minutes 1, 6, 11, 16)

- Shoulder-width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, then press 
- Heels down until hips and legs extend 
- Complete at arm extension

Dumbbell thruster

(Minutes 1, 6, 11, 16)

- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Dumbbell RDL

(Minute 2, 7, 12, 17)

- Start in a push up position with hands elevated on dumbbells
- Lower your chest to the ground as far as you can go (try to tap the floor)
- Straighten your elbows to press back up to full extension position.

Deficit Push-Ups on Dumbbell

(Minute 2, 7, 12, 17) *Bend knees to modify or do single leg v-ups

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

(Minute 3, 8, 13, 18)

- Start with feet shoulder width apart
- Squat down and send hips back until you are below parallel
- Push through your feet and explode up at the same time rotate 180 degrees so you are facing the other direction and once you land squat down below parallel again 
- That completes one rep
- Repeat for recommended amount of reps

180 Squat Jumps

(Minute 3, 8, 13, 18)

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

(Minute 4, 9, 14, 19)

- Place dumbbells on floor. If you can’t pick up the dumbbells without rounding your lower back, start with the dumbbells hanging at your sides.
- Grip the dumbbells with your arms straight. Your head, spine, and pelvis should all be aligned.
- Draw your shoulders back and downward (think “proud chest”),
- Push your feet hard into the floor and squeeze your abs and glutes. Extend your hips and knees to get the dumbbells moving upward.
- As the weights pass knee level, shrug your shoulders hard, squeeze your glutes again.
- Thrust your elbows forward so that they come under the dumbbells and you “catch” the weights at shoulder level, bending your knees to drop into a quarter squat. 
- Brace your core, press the weights straight overhead to lockout while keeping your ribs down. Reverse the motion to bring the weights back to shoulder level, and then bend your hips back to lower them to the floor (or your knees) again.

Dumbbell clean and push press

(Minute 4, 9, 14, 19)

- Stand with feet hip width apart
- Hold one dumbbell with both hands (on the heads of DB)
- Curl dumbbell to your shoulders until you fully contract your biceps
- Lower the dumbbell in a controlled manner to complete the rep

Single Dumbbell Bicep Curl

(Minute 5, 10, 15, 20)

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

Full Body Metcon

D. Cooldown:
D1. Child’s pose x 1 minute
D2. Lying thoracic twists x 30 seconds each side
D3. Lying banded hamstring stretch x 30 seconds each side
D4. Figure 4 stretch x 30 seconds each side

- Starting on all fours send your hips and butt back as far as comfortable while extending your arms out straight
- Should feel the stretch in your back and arms 
- Take a few deep breaths and stay in that position for a few seconds.

Childs Pose Hold

(30 seconds each side)

- Lay on the ground with the right side of your body on the floor and your knees and hips bent at about 90 degrees, bring your palms together and extend your arms in front of your chest.
- Exhale as you rotate your torso to your left, lifting your left hand over your body and bringing your left shoulder and arm to the floor. Squeeze your inner thighs together to stabilize your lower body.
- Your upper body should resemble the letter T. Hold the stretch for recommended amount of time then return to starting position
- Repeat on opposite side

Lying Thoracic Twists

(30 seconds each side)

- Laying on the ground face up 
- Grab a band and place around one foot
- Have the non banded foot placed straight out in front of you or bent with foot on the ground
- Take the banded foot and put straight into the air (leg as straight as possible)
- Using your hands pull on the band to get a good stretch in the hamstring (should not be painful)
- Repeat on other leg

Lying banded hamstring stretch

(30 seconds each side)

- Lie on your back with your feet flat on the floor.
- Cross your right ankle over your left knee and keep your right foot flexed.
- Bring your left knee toward your chest. Reach your right hand through your legs and interlace your fingers just below the crease of your left knee.
- Using your arms, pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.
- Stay for recommended amount of time and repeat on other side.

Lying figure 4 stretch

Cooldown

W2/D5 - Full Body Fire

This is my 3rd time doing this program!  One of my faves!

I loved it!! Trying to push myself more w heavier weight & definitely felt the 🔥. Thanks for the recommendation Sarah♥️

Angie

W1/D1 - Lower Body-Focused

Gisele Rigo

Crystal

W1/D2 - Upper Body-Focused

W1/D3 - Lower Body-focused

Jessica Uranga

W1/D4 - Upper body-focused

Love that workout 🏋️‍♀️ 💪🏻

I love this program!  Second time doing it!🤩💪🏻

Huffin & puffin…. Awesome cardio session w resistance thrown into the mix!👊🏻🙌🏻💪🏻

W2/D5 - Full Body Fire

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