Name: Playbook - Sarah Herse - W3/D4 - Back, Biceps, Glutes, & Hamstrings
Uploaded: 2024-03-20T21:08:54.545Z
Duration: 45 min
Description: W3/D4 - Back, Biceps, Glutes, & Hamstrings

Madelyn

A. Warm-up x 3 sets
A1. Plank up/down + knee to elbow x 30 seconds
A2. Superman lifts x 30 seconds
A3. Ground to sky reach x 30 seconds
 
B. 3 sets
B1. Single leg dumbbell RDL to knee lift x 12/side
*Rest 10 seconds between sets
 
C. 3 sets
C1. Half kneeling single arm dumbbell row with mini band x 12/arm
C2. Plank dumbbell row x 12 reps, alternating (6/arm)
C3. Mini band dual pulldown x 20 reps
*Rest 20 seconds
 
D.3 sets
D1. Single leg foot elevated glute bridge x 12 reps/side with a pause at the top of each rep
(Note: if you don’t have anywhere to elevate your feet, do regular single leg glute bridges)
D2. Reverse snow angels x 10 reps
*Rest 10 seconds between sets
 
E. 3 sets – bicep burnout
E1. In & out hammer curls x 10 reps of 1+1
E2. Palms up dumbbell external rotation x 20 reps
*Rest 30 seconds between sets

A. Warm-up x 3 sets
A1. Plank up/down + knee to elbow x 30 seconds
A2. Superman lifts x 30 seconds
A3. Ground to sky reach x 30 seconds

- 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

- 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

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

Warm Up

B. 3 sets
B1. Single leg dumbbell RDL to knee lift x 12/side
*Rest 10 seconds between sets

- Start with one dumbbell in your hand and feet hip-width apart
- Use a chair or stationary object for support with the other hand if needed
- Lift the knee of the side that is holding the dumbbell
- Start by sending your hips back and lowering the dumbbell to the ground (make sure you keep neutral spine) and kick the leg back straight (single leg RDL)
- Come back to starting position and repeat on opposite side.

Single leg dumbbell RDL to knee lift

C. 3 sets
C1. Half kneeling single arm dumbbell row with mini band x 12/arm
C2. Plank dumbbell row x 12 reps, alternating (6/arm)
C3. Mini band dual pulldown x 20 reps
*Rest 20 seconds

(12/arm - 24 reps total)

- In a lunge position with one leg on the ground and the other at a 90 degree angle
- Place a mini band around your foot and the other side around the middle of a dumbbell
- Using the arm that is the opposite of the forward leg to hold the dumbbell and the other arm as a support on that leg
- Squeeze your shoulder blades together and pull the elbow back. You should feel tension in the band, pull until your hand is close to your waist. 
- Slowly return to starting position, don't let the band pull you forward.
- Repeat on other side with other leg forward.

Half kneeling single arm dumbbell row with mini band

(6/arm - 12 reps - alternating each rep)

- With one dumbbells in each hand get into a plank position with hands on the dumbbells
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage
- Repeat on the other side to complete rep.

Plank dumbbell row

- Holding a mini band around your hands and feet shoulder-width apart
- Bring your arms above your head until full extension
- Keeping core engaged pull your arms apart and bring them down so the band goes behind your head
- There should be constant tension in the band
- Return to starting position to complete the rep.

Mini band dual pull down

Circuit 1

D.3 sets
D1. Single leg foot elevated glute bridge x 12 reps/side with a pause at the top of each rep
(Note: if you don’t have anywhere to elevate your feet, do regular single leg glute bridges)
D2. Reverse snow angels x 10 reps
*Rest 10 seconds between sets

(12 reps/side with pause at top of each rep - 24 reps total)
*If no place to elevate feet, do regular single leg glute bridges*

- Lay on the floor face up in front of a bench or box 
- Hands down by your side
- Place one foot on the edge and raise the other so it is in the air
- Keeping on leg elevated and the other on the bench raise your hips as high as you can keeping your upper back/head on the ground and squeeze your glutes
- Pause for a brief second and then lower back down

Single leg foot elevated glute bridge

- Lay your front side on the floor and stretch out the arms to the front with the palms pointing towards the floor and legs stretched out with your toes on floor.
- Lift your chest, arms, and legs so they hover over the floor and move the arms in an "snow angel" motion until they reach behind you (as far as comfortable) 
- Slowly return to starting position to complete rep
*Legs, chest, and arms should stay off the ground during the entire rep

Reverse snow angel

Circuit 2

E. 3 sets – bicep burnout
E1. In & out hammer curls x 10 reps of 1+1
E2. Palms up dumbbell external rotation x 20 reps
*Rest 30 seconds between sets

( 10 reps of 1+1)

- Holding a dumbbell in each hand and feet shoulder width apart
- Keeping your elbows tucked, your upper arms locked in place, and your palms facing inward, curl the dumbbells at a 45 degree angle (right outside your hips) 
- Return them by your sides and then do the same thing but straight up and not at an angle
- That completes one rep.

In and out hammer curls

- Holding a dumbbell in each hand and feet shoulder width apart
- Bring the dumbbells up so your arms are at a 90 degree angle 
- Keeping your elbows tucked, slowly rotate your arms laterally until they are out by your side (go as far as comfortable) and return to starting position to complete the rep.

Palms up dumbbell external roation

Bicep Burnout

W3/D4 - Back, Biceps, Glutes, & Hamstrings

This left my arms shaking. Thanks so much!

Firen Towanda

Shoulder burn. Hope this gets me back in a routine

Jennifer

W1/D1 - Shoulders, Chest, Triceps, & Core

Great at home leg workout!!! Really felt the burn!!🔥

Tiffany

Jenna

W1/D2 - Lower Body

That was a great workout!💪🏻Thank you 😊

Erin

W1/D3 - Cardio + Full Body

Sarah smile at the beginning of the Bicep Curl. (Laughs) yes. I felt the burn.

Terry

Your workouts are amazing! I am 40 yrs old have worked out all my life. Been in good shape into now. Couldn’t lose fat until I started your program! I am seeing my muscles again! Thank you

Jessi

W1/D4 - Back, Biceps, Glutes, & Hamstrings

Sarah’s workouts are perfect. I’m never using any other program. 💯💯💯

Anke Schneider

W1/D5 - Shoulders, Abs, & Cardio

Krystal

Cori

W2/D1 - Shoulders, Chest, Triceps & Core

Jessica

W2/D2 - Lower Body

This is a response for Nicole’s comment. Hey! I use my laptop computer and put it on an emom timer that I have found for free online. Not sure if you have a laptop if not you could use your phone. Hope this might come in handy when you come across another emom workout. 😉

W3/D4 - Back, Biceps, Glutes, & Hamstrings

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