Name: Playbook - Sarah Herse - W3/D1
Uploaded: 2024-03-20T21:08:53.865Z
Duration: 30 min
Description: W3/D1

Diana

Sarah Herse

A. Warm-up x 2 sets
A1. Crossover jacks x 10 reps
A2. Skier jack x 10 reps
A3. Scap push-up x 10 reps
A4. Banded bent over rows x 10 reps
A5. Active hang from pull-up bar x 10 seconds

B. Lesson 4 – elbow position (watch video)

C. 2 Sets
C1. Banded 1 & ¼ pull-ups x 3-6 reps (stopping 1-2 reps shy of failure)
*Rest 60-90 seconds between sets
*Note: Really focus on maintaining a good elbow position today. They should point slightly outward and draw into the sides of your body. 

D. 2 Sets
D1. Banded pull-ups x 3-5 reps (stopping 1-2 reps shy of failure)
*Try to use a thinner band for this if possible. Continue to focus on elbow position
 
E. 3 Sets
E1. Ring/TRX Rows x 6-10 reps at 31x1 tempo (3 counts down, 1 count pause at the top & bottom)*
E2. Standing bent over lat pulldown x 12-15 reps
*Rest 45 seconds between sets
*Sub with inverted rows on barbell if needed
 
F. 3 Sets – core
F1. Rocking plank x 30 seconds
*Rest 30 seconds between sets

A. Warm-up x 2 sets
A1. Crossover jacks x 10 reps
A2. Skier jack x 10 reps
A3. Scap push-up x 10 reps
A4. Banded bent over rows x 10 reps
A5. Active hang from pull-up bar x 10 seconds

- Stand tall with your feet together and arms out front at chest height. 
- Hop both feet out to the side while bringing arms out to the side as well (like a normal jumping jack)
- Hop feet back in but cross left in front of right as well as crossing left arm over right. Repeat, crossing opposites.

Crossover Jacks

- Start standing with your feet together and your arms down by your sides. 
- Then jump one foot forward and the other foot back as you swing the opposite arm up and forward and the other hand back and down toward the ground.
- Repeat for recommended amount of reps

Skier Jacks

- Start in the pushup position, with your hands directly underneath your shoulders, a tight core and a neutral back.
- Keeping straight arms, simply retract and protract the shoulder blades.
- Keep the arms as straight as possible and do not allow the elbows to flex.

Scap Push Up

- Stand on the middle of the band, then grab the two ends of the band.
- Hinge forward at your hips while keeping your back straight. 
- Pull the bands towards you, making sure the hands stay at your sides. Drive with the elbow.
- Bring back down until arms are straight and repeat for recommended amount of reps

Banded bent over row

- Start by hanging from pull up bar with overhand grip
- Actively pull down on pull up bar so you engage your lats/back 
- Hold for a few seconds and then relax 
- Repeat for recommended amount reps/time

Active Hang From Pull Up Bar

Pull Up Warm Up 1

When performing the pull-up, don't only think about using your arms to pull yourself up. Instead, also think about pulling your shoulder blades down and back as your elbows travel toward your ribs. This means the elbows are not too flared, nor are they pointing straight forward. The ideal position is somewhere in between. 

Driving the elbows into your sides will help recruit the back muscles which in turn will make your pull-up much stronger over time!

Lesson 4 - Elbow Position

C. 2 Sets
C1. Banded 1 & ¼ pull-ups x 3-6 reps (stopping 1-2 reps shy of failure)
*Rest 60-90 seconds between sets
*Note: Really focus on maintaining a good elbow position today. They should point slightly outward draw into the sides of your body. 

-Pull the end of the band down, and place one bent knee or foot into the loop, ensuring it won't slip out
- Grab the bar with an double overhand grip and arms at full extension with lats and back engaged
- Pull all the way up until your chin is over the bar
- Drop down about 1/4 the way 
- Then pull back up until chin is over the bar 
- Lower all the way slowly to complete one rep

Banded 1 & 1/4 Pull-ups

D. 2 Sets
D1. Banded pull-ups x 3-5 reps (stopping 1-2 reps shy of failure)
*Try to use a thinner band for this if possible. Continue to focus on elbow position

-Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out, grab the bar and pull yourself upward by engaging your lats as you flex the elbow
-Pause and lower slowly

Band assisted pull-up

E. 3 Sets
E1. Ring/TRX Rows x 6-10 reps at 31x1 tempo (3 counts down, 1 count pause at the top & bottom)*
E2. Standing bent over lat pulldown x 12-15 reps
*Rest 45 seconds between sets
*Sub with inverted rows on barbell if needed

*Sub with inverted row on barbell if needed
- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down within a 3 second count, pause for 1 in fully extended position and repeat keeping your feet in place the entire time

Ring/TRX Row (Tempo 31x1)

- With a band attached high on the rack
- Grab the other end with both hands and bend over slightly so your torso is at angled to the ground 
- Keeping arms as straight as possible pull down until they're close to your sides
- Control the movement on the way up
- Repeat for recommended number of reps and make sure to engage your core/lats throughout movement.

Standing Bent Over Banded Lat Pulldown

Circuit 1

F. 3 Sets – core
F1. Rocking plank x 30 seconds
*Rest 30 seconds between sets

- Begin by getting into a low plank position on forearms placed directly under shoulders and toes on ground
- Body should be in a straight line
- Now, slowly move your body forward by rising higher onto your toes, pushing your heels up and driving your head and shoulders forwards
- Then slowly lower your toes moving your body back to the starting position
- Repeat for recommended amount of reps

Rocking Plank

W3/D1

Jennifer

Can’t wait to see the results from this program!

Thanks for adding this program, looking forward to seeing the progress! Excellent as always!

W1/D1

Love how this program is keeping me consistent with my pull-up practice!

Well I had to use a small band for everything but it's a start. I'm not sure if my hands or lats are more tired 🤣

Whitney

W1/D2

W2/D1

The rack chins were surprisingly challenging 😰

W2/D2

W3/D2

W4/D1

W4/D2

W5/D1

W5/D2

W6/D1

W6/D2

W7/D1

W7/D2

W8/D1

W8/D2

W9/D1

Hard time doing 60 seconds but still getting there. My hands need all the work. Lol

W3/D1

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