Name: Playbook - Sarah Herse - W2/D5 Full Body
Uploaded: 2024-03-20T21:08:54.713Z
Duration: 60 min
Description: W2/D5 Full Body

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

Jennifer

Kelly

Tara Wood

Warm-up x 2 sets
Run/Bike/Row x 90 seconds (any machine you have access to)
Plank x 40 seconds
Wall Sit x 30 seconds
Glute Bridges with mini band x 30 seconds
Rest 30 seconds between sets.
 
A. 4 sets
Heels elevated barbell back squat
2 × 10
2 x 8
*Do not go too heavy here, focus on staying upright & engaging quads
Rest 90 seconds between sets.
 
B. 4 sets 
B1. Max effort Barbell Clean & Jerk x 1 min
*Can sub with dumbbell clean & jerk if you prefer
Rest 1 minute between sets
*Choose a moderate weight that you can get at least 8 reps on the first round.
 
C. 3 sets : Circuit 1
C1. Kettlebell (or dumbbell) Farmers Carry x 100 meters
C2. Kettlebell sumo deadlift high pull  x 20 reps
*Rest 1 min between rounds.

 
D. 3 sets : Circuit 2
D1. Ab roll-up on bench x 20 reps
D2. Dumbbell bench press x 15 reps
D3. Seated rear delt raise x 12 reps
Rest 45 seconds
 
E. High Intensity Circuit 3 (Open 21.1 workout)
For time:
Wall walk x 1 rep
Double unders or jump rope x 10 reps
Wall Walks x 3 reps
Double unders or jump rope  x 30 reps
Wall Walks x 6 reps
Double unders or jump rope x 60 reps
Wall walks x 9 reps
Double unders or jump rope x 90 reps
Wall walks x 15 reps
Double unders or jump rope x 150 reps
Wall walks x 21 reps
Double unders or jump rope  x 210 reps
*Time cap: 15 minutes
*Can modify wall walks to inchworm push-up or just a partial wall walk (don't go all the way up)

Run/Bike/Row x 90 seconds (any machine you have access to)
Plank x 40 seconds
Wall Sit x 30 seconds
Glute Bridges with mini band x 30 seconds
Rest 30 seconds between sets.

High plank hold

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall sit

Banded glute bridges

Warmup

A. 4 sets
2 × 10
2 x 8
*Do not go too heavy here, focus on staying upright & engaging quads
Rest 90 seconds between sets.

Heels elevated barbell back squat

B. 4 sets 
B1. Max effort Barbell Clean & Jerk x 1 min
*Can sub with dumbbell clean & jerk if you prefer
Rest 1 minute between sets
*Choose a moderate weight that you can get at least 8 reps on the first round.

Barbell clean and jerk (touch and go)

C. 4\3 sets : Circuit 1
C1. Kettlebell (or dumbbell) Farmers Carry x 100 meters
C2. Kettlebell sumo deadlift high pull  x 20 reps
*Rest 1 min between rounds.
Try for a moderate/heavy weight here. Women try for 25-40# kettlebells or dumbbells, men try for 35-70#

Try for a moderate/heavy weight here. Women try for 25-40# kettlebells or dumbbells, men try for 35-70#

- Holding onto a  kettlebell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
- Keep the kettlebells 1-2" away from your body.

Kettlebell farmers carry

Try to use same kettlebell that you used for your carry

Step 1: With a kettlebell on the floor, stand on top of it with your feet wider than your shoulders and toes pointed outward.
Step 2: Hinge hips back and reach down to grab the kettle bell.
Step 3: Pull your hips down and lift your chest as your drive your knees way out.
Step 4: With a flat back, stand and lift the kettle bell off the ground until your legs fully extend.
Step 5: Use that momentum and pull your elbows high and to the outside.
Step 6: Keep the kettlebell tight to the body like you are zipping up a zipper.
Step 7: Continue to bring the kettlebell up until the handle gently contacts your chest bone.
Step 8: Make sure to squeeze your glute and keep your belly tight at the top of the motion.
Step 9: Bring the kettlebell back down to your waist and immediately squat down as you absorb into the next repetition.
Step 10: Descend until the kettlebell gently touches the floor.

Kettlebell Sumo Deadlift High Pull

Circuit 1

D. 3 sets : Circuit 2
D1. Ab roll-up on bench x 20 reps
D2. Dumbbell bench press x 15 reps
D3. Seated rear delt raise x 12 reps
Rest 45 seconds

Ab roll-up on bench

- Grasp a couple of dumbbells holding them by your side at arm's length.
- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
- Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
- Repeat for the recommended amount of repetitions.

Dumbbell bench press

Seated rear delt raise

Circuit 2

E. High Intensity Circuit 3 (Open 21.1 workout)
For time:
Wall walk x 1 rep (or inchworm push-up)
Double unders or regular jump rope x 10 reps
Wall Walks x 3 reps
jump rope  x 30 reps
Wall Walks x 6 reps
jump rope x 60 reps
Wall walks x 9 reps
 jump rope x 90 reps
Wall walks x 15 reps
jump rope x 150 reps
Wall walks x 21 reps
 jump rope  x 210 reps
*Time cap: 15 minutes
*Can modify wall walks to inchworm push-up or just a partial wall walk (don't go all the way up)

- Begin in a push up position with feet up on the wall
- Walk your hands towards the wall while walking your feet up the wall

*Can modify wall walks to inchworm push-up or just a partial wall walk (don't go all the way up)

Wall Walk

- Jump rope with rope passing under your feet twice with each jump
* You can sub with regular jump rope

Double Unders

High intensity circuit

W2/D5 Full 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

Francess

W1/D4 Upper Body

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

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 💪

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.

W2/D5 Full Body

Community

More workouts from Sarah Herse