Name: Playbook - Sarah Herse - W3/D2 - Upper Body-focused
Uploaded: 2024-03-20T21:08:54.765Z
Duration: 30 min
Description: W3/D2 - Upper Body-focused

Those plank step throughs....wow...Not attractive!
😜

Tammy

Jennifer

Brandy

Sheena Zemke

Jessi

Man it's hard but love that shoulder finisher! 🔥🔥🔥

Ashlee

A.  Warm-up x 3 Sets:
A1. Dumbbell foot taps x 30 reps
A2. Twisting mountain climbers x 20 reps
A3. Plank shoulder taps x 10 reps
A4. Cat/cows x 5 reps
 
B. 3 Sets: 
B1. Dumbbell curl to press x 5 reps
B2. Dumbbell clean & push press x 10 reps
B3. Reverse crunches x 15 reps
Note: first 5 reps are performed strict, then you add momentum for the next 10, use the same weights & go heavy!
 
C. 4 Sets:
C1. Plank up/downs x 10 reps
C2. Dumbbell front raise x 10 reps
C3. Dumbbell reverse fly x 10 reps
*Rest 10 seconds between sets
 
D.  4 Sets:
D1. Dual dumbbell row x 12 reps
B2. Banded bent over row x 15 reps  (if you don’t have a band, sub with a lighter set of db’s)
B3. Plank jack + sit-through x 10 reps
*Rest 10 seconds between sets

E. Finisher: 80 lateral raises for time
E1. Set a clock, grab a light pair of dumbbells (5-10 pounds) and perform 80 reps of
lateral raises in as short amount of time as possible while still maintaining
good form. *Every time you break, perform 20 jumping jacks
*Note, if this irritates your shoulders, try bending your arms at 90 degrees and keep
them in that position during the movement, or sub with dumbbell overhead
press.

A.  Warm-up x 3 Sets:
A1. Dumbbell foot taps x 30 reps
A2. Twisting mountain climbers x 20 reps
A3. Plank shoulder taps x 10 reps
A4. Cat/cows x 5 reps

- Start in a standing position and place one dumbbell out in front of you on the ground
- Start by tapping one foot on the dumbbell and then quickly hopping to the other foot "In a running in place motion"
- Alternating taps on dumbbell with feet for desired amount of reps

Dumbbell foot taps

- Start with your body in plank position and your hands slightly wider than shoulder-width apart.
- Bring your left knee up toward the right elbow and then quickly alternate legs.
- Continue alternating legs until the set is complete.

Twisting mountain climbers

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

Warm Up

B. 3 Sets: 
B1. Dumbbell curl to press x 5 reps
B2. Dumbbell clean & push press x 10 reps
B3. Reverse crunches x 15 reps
Note: first 5 reps are performed strict, then you add momentum for the next 10, use the same weights & go heavy!

- 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

- 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

- Lay on your back, holding on to a stable surface, or heavy kettlebell behind your head.
- Press your knees straight toward the ceiling, lifting your hips off of the floor, and slowly lower your body back to the floor.

Reverse crunch

Circuit 1

C. 4 Sets:
C1. Plank up/downs x 10 reps
C2. Dumbbell front raise x 10 reps
C3. Dumbbell reverse fly x 10 reps
*Rest 10 seconds between sets

- Begin in a full plank on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

Plank up/downs

- 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

- 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 other, with your arms slightly bent.
- Keeping your back flat and your torso still, 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 to complete the rep.

Dumbbell reverse fly

Circuit 2

D.  4 Sets:
D1. Dual dumbbell row x 12 reps
B2. Banded bent over row x 15 reps  (if you don’t have a band, sub with a lighter set of db’s)
B3. Plank jack + sit-through x 10 reps
*Rest 10 seconds between sets

- Holding a dumbbell in each hand using a neutral (hammer) grip, stand with your feet shoulder-width apart.
- Keeping a natural curvature of your spine, flex your hips and knees until your torso is horizontal or close to horizontal.
- Allow the dumbbells to hang down by your sides, with your shoulders stretching downward.
- Keeping your elbows close to your body, exhale as you pull the dumbbells up to the sides of your waist and squeeze your back muscles.
- Inhale as you lower the dumbbells to the starting position, with your shoulders stretching downward.

Dual dumbbell rows

*If you don't have a band, sub with lighter set of DB's*

- 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.

Banded bent over row

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged, and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Bring both feet into a tuck position then lift your right foot and sweep it underneath you to the left side of the room as you rotate your body in the same direction.
- Your left hand should lift up as you sweep your right foot. 
- Return back to all fours with knees still off the floor and repeat, alternating sides.

Plank Jack + Sit Through

Circuit 3

E. Finisher: 80 lateral raises for time
E1. Set a clock, grab a light pair of dumbbells (5-10 pounds) and perform 80 reps of lateral raises in as short amount of time as possible while still maintaining
good form. 
*Every time you break, perform 20 jumping jacks
*Note, if this irritates your shoulders, try bending your arms at 90 degrees and keep
them in that position during the movement, or sub with dumbbell overhead
press. 

- 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

W3/D2 - Upper Body-focused

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!👊🏻🙌🏻💪🏻

W1/D5 - Full Body Fire

Loved it!  Legs are shaky!💪🏻💪🏻

Heart was definitely pumping! Great circuits👊🏻

W2/D1 - Lower Body-Focused

Jules

W2/D2 - Upper Body-Focused

W2/D3 - Lower Body Focused

So good. I won’t be able to lift my arms later but I’M BACK!!!

Krystal

W2/D4 - Upper Body Focused

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

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

W3/D2 - Upper Body-focused

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