Name: Playbook - Sarah Herse - W2/D6 – Arms & Abs
Uploaded: 2024-03-20T21:08:54.509Z
Duration: 60 min
Description: W2/D6 – Arms & Abs

Diana

Madison

Robyn

Sarah

Chris

So far, I love all the workouts. Just finished Day 6 of Week 2 - Arms & Abs. Feeling strong, balanced, and motivated. Thank you Sarah!

Donna

A.      Warm-up x 3 sets
A1. Jump Rope x 30 seconds
A2. Inchworm push-ups x 60 seconds
A3. Low plank hold x 30 seconds
A4. Dead hang from pull-up bar x 10 seconds
Rest 30 seconds between sets
 
B.       4 sets
B1. Incline bench press (barbell or dumbbell) x 12 reps
Rest 1 minute between sets

C.       4 sets
C1. Plate (or dumbbell) front raise x 10 reps
C2. Plate (or dumbbell) overhead tricep extensions x 12 reps
Rest 30 seconds between sets
 
D.      3 sets
D1. Hanging leg raises x 12 reps
(bend knees to modify or sub with lying leg raises on ground)
          	Rest 45 seconds between sets
 
E.       4 sets
E1. Dumbbell curl to press x 10 reps
E2. Dumbbell hammer curls (single arm, alternating): 10 reps (5/side)
Rest 1 minute between sets
 
F.       Ab Circuit x 3 sets : :30 on/ :30 off for each movement
F1. V-ups x 30 seconds (option to hold light
DB) (Rest 30 seconds)
F2. DB Figure 8’s x 30 seconds (Rest 30 seconds)
F3. Side plank reach throughs (option to hold light DB) x 30 seconds each side
Rest 1 min between sets.

A.      Warm-up x 3 sets
A1. Jump Rope x 30 seconds
A2. Inchworm push-ups x 60 seconds
A3. Low plank hold x 30 seconds
A4. Dead hang from pull-up bar x 10 seconds
Rest 30 seconds between sets

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Jump Rope

- 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

- Get into plank position on forearms (not hands)
- Be sure to keep your body in a straight line and not have you hips sinking or being too high.

Low plank hold

- Use a secure overhead bar. Use a step or bench so you can easily reach the bar with your arms. You don’t want to jump straight into a dead hang.
- Grip the bar with an overhand grip (palms facing away from you). 
- Aim to keep your arms shoulder-width apart.
- Move your feet off the step or bench so you’re hanging on to the bar.
- Keep your arms straight. Don’t bend your arms and stay relaxed.

Dead hang from pull-up bar

Warmup

B.       4 sets
B1. Incline bench press (barbell or dumbbell) x 12 reps
Rest 1 minute between sets

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

C.       4 sets
C1. Plate (or dumbbell) front raise x 10 reps
C2. Plate (or dumbbell) overhead tricep extensions x 12 reps
Rest 30 seconds between 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

- Begin standing with your feet shoulder width apart for your starting position.  Grab a rubberized plate if you have one available.
- Contract your abs and slightly roll under your hips.
- With your palms facing toward each other and gripping the plate, extend your arms upward and over head.  You want to be sure that you bend your elbows at approximately a 90 degree angle.
- Keep your elbows pressing close to your head and your biceps near your ears throughout the exercise.  Be sure to squeeze your triceps until your arm is fully extended overhead.
- With control, allow the plate to come down behind you until your elbows are at a 90 degree angle to complete rep.

Plate overhead tricep extensions

Circuit 1

D.      3 sets
D1. Hanging leg raises x 12 reps
(bend knees to modify or sub with lying leg raises on ground)
*Rest 45 seconds between sets

- Grab the bar with an overhand grip, your thumbs wrapped around the bar to improve stability. 
- Exhale as you lift your feet off the ground, raising your straight legs outward in front of you. Tilt your pelvis slightly back and engage your abdominals and hip flexors to assist with the movement.
- Raise your legs to a level that feels challenging but still enables you to keep good form.
- Lower back down slowly until you reach the starting position to complete the rep.

Hanging leg raises

E.       4 sets
E1. Dumbbell curl to press x 10 reps
E2. Dumbbell hammer curls (single arm, alternating): 10 reps (5/side)
Rest 1 minute 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 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

Circuit 2

F.       Ab Circuit x 3 sets : :30 on/ :30 off for each movement
F1. V-ups x 30 seconds (option to hold light
DB) (Rest 30 seconds)
F2. DB Figure 8’s x 30 seconds (Rest 30 seconds)
F3. Side plank reach throughs (option to hold light DB) x 30 seconds each side
Rest 1 min between sets.

- 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
To modify, bend your knees or do sit-ups instead

V-ups (with dumbbell optional)

- Pick up a dumbbell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions

Dumbbell figure 8's

30 seconds each side

- Get into a side forearm plank on your right side, - stacking your right shoulder over your right elbow and your left hip over your right. 
- Lift your left arm up and reach your left hand under your body past your hips, rotating your torso. Bring your left arm back up to the starting position. This is one rep.

Side plank reach through (dumbbell optional)

Ab Circuit with optional light dumbbell (advanced)

W2/D6 – Arms & Abs

This was the first workout series I did when I joined 2 years ago. I saw great improvement in my muscle development, strength, and stamina. 
Since then, I bounced around your offerings and have decided to start this series again - only stronger and I still LOVE IT! 
Thank you Sarah 💪🏼💛

Just finished 2.0 (Advanced Home Gym version) Saturday and now I'm on to this and the Unleash the Beast programs. I'm hopeful you'll have a new program up after these 12 weeks or I will be LOST. Love your programming so much!

W2/D6 – Arms & Abs

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