Name: Playbook - Sarah Herse - W3/D2 Upper Body
Uploaded: 2024-03-20T21:08:54.523Z
Duration: 60 min
Description: W3/D2 Upper Body

Warmup x 3 sets
45 seconds of jumping jacks
45 seconds of inchworm push-ups
30 seconds of plank
30 seconds of superman lifts
60 seconds of banded good mornings

A. 5 sets
A1. Barbell Bench Press
3×6 reps @ 72.5% of 1 rep max (Note: if you do not know your one rep max, find weights that are challenging in these rep ranges)
2×5 reps @ 77.5% 
*Rest 90 seconds between sets
 
B. 4 sets
B1. Cable straight bar pullover x 12 
Can sub with a band if needed
*Rest 1 minute between sets
 
C. 3 sets: Arm circuit
C1. Plyo push-up or dynamic incline push-ups x 8 reps
(Can sub with regular push-ups if needed)
*Rest 30 seconds
C2. DB Strict Press x 12 reps @ 21x1 tempo (two counts down and pause at top and bottom)
*Rest 30 seconds
C3. Dumbbell Lateral Raises x 15 reps @ 2011 tempo ((2 count pause at the top)
*Rest 2 minutes between sets
 
D. 2 sets 
D1. Dumbbell bicep curls x 8 reps
D2. Dumbbell hammer curls x 8 reps
D3. Shotgun sit-ups on bench x 15 reps
*Do not rest between bicep curl movements (use lighter weights)
**Rest 1 minute between sets
 
E. 5 sets: High Intensity Circuit (optional)
E1. DB Hang Power Cleans x 10 reps
E2. DB Front Squats x 15 reps
E3.Bench dips or regular dips x 15 reps
*women, try for 15-35# DB's, men 25-50#
**30 seconds rest

Warmup x 3 sets
45 seconds of jumping jacks
45 seconds of inchworm push-ups
30 seconds of plank
30 seconds of superman lifts
60 seconds of banded good mornings

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- 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

- 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

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.

Superman lifts

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

Warmup

A. 5 sets
A1. Barbell Bench Press
3×6 reps @ 72.5% of 1 rep max (Note: if you do not know your one rep max, find weights that are challenging in these rep ranges)
2×5 reps @ 77.5% 

- Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions

Barbell bench press

*sub with band if needed
- Grab the bar with an overhand grip, your hands shoulder-width apart. 
- Keeping your arms straight, pull the bar down in an arc while squeezing your shoulder blades together and keeping your core tight. 
- When the bar reaches your thighs, pause and then return to the start position.

Cable straight bar (or banded) pullover

C. 3 sets: Arm circuit
C1. Plyo push-up or dynamic incline push-ups x 8 reps
(Can sub with regular push-ups if needed)
*Rest 30 seconds
C2. DB Strict Press x 12 reps @ 21x1 tempo (two counts down and pause at top and bottom)
*Rest 30 seconds
C3. Dumbbell Lateral Raises x 15 reps @ 2011 tempo ((2 count pause at the top)
*Rest 2 minutes between sets

*Use incline or sub with regular push-ups if needed
- Move into a prone position on the floor, supporting your weight on your hands and toes.
- Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
- Descend by flexing at the elbow, lowering your chest towards the ground.
- At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
- Return to the starting position and repeat the exercise.
- For added difficulty, add claps into the movement while you are air borne.

Plyo push-ups

Dumbbell Strict Press x 12 reps @ 21x1 tempo (two counts down and pause at top and bottom)

- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extended.
- Then lower back down to shoulders to complete the rep.

Dumbbell strict press @ 21x1 tempo

- 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

Circuit 1

D. 2 sets 
D1. Dumbbell bicep curls x 8 reps
D2. Dumbbell hammer curls x 8 reps
D3. Shotgun sit-ups on bench x 15 reps
*Do not rest between bicep curl movements (use lighter weights)
**Rest 1 minute between sets

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell bicep curl

- 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

- Sitting on the floor place your hands behind you (shoulder-width apart) and fingers facing front
- Lean back slightly and bring your legs into a "tuck" position 
- Bending your arms and leaning back straighten your legs out in front (without touching the ground) and then back into the tuck position
- That completes one rep.

Shotgun sit-ups

Circuit 2

E. 5 sets: High Intensity Circuit (optional)
E1. DB Hang Power Cleans x 10 reps
E2. DB Front Squats x 15 reps
E3. Bench dips or regular dips x 15 reps
*women, try for 15-35# DB's, men 25-50#

- Hip-width stance
- hands about one thumbs distance from hips
- Hook grip on dumbbells
- Lumbar curve maintained
- Deadlift the deadlifts to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulders shrug, followed by a pull under with the arms
- Dumbbells are received in a partial front 
- Complete at full hip and knee extension with the bar in the front rack position

Dumbbell hang power clean

- Stand upright with your feet shoulder width apart, each hand holding a dumbbell in front of your chest, palms facing your body.
- Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes.
- Squat down until your hips are below the plane of your knees. If you don’t have enough flexibility to do this, squat as low as you can comfortably.
- Push through your heels back up to the starting position.

Dumbbell front squat

- Place your hands on a bench or box behind you with your feet together, legs straight and heels on the floor. 
- Slowly lower yourself down as far as you can, then press back up powerfully.

*Can bend at the knees with feet flat on floor if straight leg is too difficult*

Dips on bench

Circuit 3 - Optional High Intensity Circuit

W3/D2 Upper Body

Rachel

Loved this first workout! Really excited to start this program!

Shannon Aguirre

Omg I hate burpee’s but I did them trust the process and remember those goals! I can finally do cossack squats!!!! Great workout!

Marybelle

W1/D1 Lower Body

Starting this program for the second time after having my second baby. It got me back in shape after my first and I’m excited and ready for round 2 💪🏼

Whitney

I like to finish each workout with a metcon—love that these are already included in this program and I don’t have to think about it

W1/D2 Upper Body

Intense leg day but my back is always so angry by the time I get to split squats. Personally have to modify to finish.

Marlene

W1/D3 Lower Body

The timed circuit was a bit confusing but otherwise I loved it.

This program is my favorite from Sarah Herse so far! Feeling great 💪🏼💪🏼

That optional work out was hard I only did the first round 😞

W1/D4 Upper Body

I finally have joined a gym that is not “class” based. I wasn’t sure how it was going to go without a coach telling me what to do, but workouts are great to keep me focused on exactly what to do from start to finish. The video demos are key. Thanks Sarah!

Trish Hayes

Loved it!!  Targeted all the right areas 💗!

Rene

Marieve Carriere

W1/D5 Lower Body

Chris

Wowww!! My legs are on 🔥🔥! Loved it!!

W2/D1 Lower Body

Wow! That last circuit… YAZ ❤️‍🔥

Corina

W2/D2 Upper Body

Pavallam

W2/D3 Lower Body

Love the workout, especially the high intensity. Only trouble was the arm circuit. Not sure if I'm supposed to go straight through and then rest, or rest 30 secs between each exercise then repeat for 3 🤷‍♀️

W3/D2 Upper Body

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