Name: Playbook - Sarah Herse - W3/D2
Uploaded: 2024-03-20T21:08:53.868Z
Duration: 30 min
Description: W3/D2

Diana

A. Warm-up x 2 sets
A1. Banded pullover x 10 reps
A2. Plank shoulder taps + plank twist x 3 sets (of 4+2)
A3. Hanging hollow body hold x 10 seconds

B. 4 Sets
B1. Pull-up negative x 5 reps with 4-5 count descent
*Rest 1 minute between sets
*Try to go slower and more controlled than you did in week one. Use a band if you cannot control the descent on your own.
 
C. 3 Sets
C1. Dumbbell pullover (on bench or floor) x 10 reps
C2. Lying banded pullover x 10-15 reps
*Rest 1 minute between sets
*Focus on engaging your lats by keeping elbows pointed up and getting a good stretch in the lat muscles.
 
D. 3 Sets (core)
D1. Hollow body hold x 20-30 seconds
*Rest 45 seconds between sets
*See if you can hold this position a little longer this week. Bend knees if needed to modify

A. Warm-up x 2 sets
A1. Banded pullover x 10 reps
A2. Plank shoulder taps + plank twist x 3 sets (of 4+2)
A3. Hanging hollow body hold x 10 seconds

- Attach a band to a secure spot about eye level and grab each side and pull them about shoulder width apart
- Keeping your arms straight, pull the band down in an arc while squeezing your shoulder blades together and keeping your core tight. 
- When the band reaches your thighs, pause and then return to the start position and repeat for recommended amount of reps.

Banded pullover

- Begin in a push up position
- Tap your shoulder with the opposite hand for 4 reps, alternating 
- Straighten the right arm and press it into the floor. At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.￼

Plank Shoulder Taps + Plank Twist

- Jump up onto pull up bar with double overhead grip
- Pull down and engage your lats (like you are pushing away from the bar_
- Bring feet together and forward in front of your body so you are in the hollow position
- Hold for recommended amount of time and repeat

Hanging Hollow Body Hold

Pull Up Warm Up 2

B. 4 Sets
B1. Pull-up negative x 5 reps with 4-5 count descent
*Rest 1 minute between sets
*Try to go slower and more controlled than you did in week one. Use a band if you cannot control the descent on your own.
- Pull yourself upwards until your chin is above the bar/or jump up until chin is over bar using overhead grip 
- As slow as possible, lower yourself until your arms are fully extended
- Repeat for recommended amount of reps

Negative pull-up

C. 3 Sets
C1. Dumbbell pullover (on bench or floor) x 10 reps
C2. Lying banded pullover x 10-15 reps
*Rest 1 minute between sets
*Focus on engaging your lats by keeping elbows pointed up and getting a good stretch in the lat muscles.

- Lay face up on a bench, with your feet firmly planted on the ground. Maintain a slight arch in your lower back. 
- Hold a light to a moderate dumbbell at one end with both hands. Slightly bend your elbows and press the weight over your chest. 
- Lower your arms back, maintaining a slight bend in your elbows. Keep lowering the weight until you feel a good stretch in your chest muscles and lats. Reach back as far as you comfortably can. 
- Focus on pulling your arms back into position with your lat muscles. Again, keep your elbows just slightly bent throughout all phases of the lift.

Dumbbell pullover

- Laying on back with band in both hands and attached to secure pole/rig on the opposite side 
- Bring your arms to full extension 
- Pull rope from full extension towards your ribs
- Slow and controlled return to starting position
- You should feel tension in the band throughout movement

Lying Banded Pullover

Circuit 1

D. 3 Sets (core)
D1. Hollow body hold x 20-30 seconds
*Rest 45 seconds between sets
*See if you can hold this position a little longer this week. Bend knees if needed to modify

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Raise your head, shoulders, legs off the floor and hold for recommended amount of time

*Can bend your knees if you need to modify*

Hollow body hold

W3/D2

I think i will unlock all my back at the end of this program

Yazan

Jennifer

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

W1/D1

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

Sarah Herse

W1/D2

W2/D1

The rack chins were surprisingly challenging 😰

W2/D2

W3/D1

W4/D1

W4/D2

W5/D1

W5/D2

W6/D1

W6/D2

W7/D1

W7/D2

Whitney

W8/D1

W8/D2

W9/D1

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

W3/D2

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