Name: Playbook - Sarah Herse - W3/D4 - Upper Body & Abs
Uploaded: 2024-03-20T21:08:55.198Z
Duration: 60 min
Description: W3/D4 - Upper Body & Abs

Emily

Whitney

Jill

Diana

Cori

That plate circuit plus abs was such a good burn 🔥

Corina

Ashley Chapman

A. Warmup x 3 sets
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. Band pull apart x 20 reps
 
B.  4 Sets
B1. High incline dumbbell shoulder press
1 x 15
1 x 12
2 x 10
*Rest 1 minute between sets
 
C. 4 Sets
C1. Cable rope pullover x 12 reps
C2. Seated cable rope lat pulldown x 15 reps
C3. Cable crunch x 12 reps
*Rest 30 seconds between sets
 
D. 3 Sets
D1. Cable lateral raise x 8/arm (sub with db if needed)
D2. Single arm cable low row x 12/arm
*Rest 40 seconds between sets
 
E. 4 Sets
E1. Inverted row on smith machine (or rings/TRX/etc) x 12 reps
E2. Incline push-ups on smith machine/bar/bench x 12-15 reps
*Rest 30 seconds between sets
 
F. 3 Sets – plate circuit
F1. Plate ground to overhead x 10 reps
F2. Plate overhead press x 10 reps
F3. Plate overhead triceps extension x 10 reps
F4. Plate halo x 10/side
F5. Plate toe reach crunches x 20 reps
*Rest 1 min between sets
**Use same plate throughout, sub with dumbbells if needed
 
G. Optional abs: Ab workout 7 - Pilates-style body weight burn! 
3 Rounds:
- Plank down dog + knee to both elbows x 30 seconds / each side
- Ankle touch crunches x 40 seconds
- Crunch with heel taps x 20 seconds
- Hip lifts x 40 seconds
*Rest 20 seconds

A. Warmup x3 sets
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. Band pull apart x 20 reps

- 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. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.

Plank jacks

- 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

- 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

- Stand tall and hold a band shoulder width apart with some tension.
- Starting with your hands in front of you at chest height, pull the band until your arms are out to either side and the band is stretched across your chest.
- Squeeze your shoulder blades together and slowly return to having the band in front of you.

Band Pull Apart

Warmup (upper body 1)

B.  4 Sets
B1. High incline dumbbell shoulder press
1 x 15
1 x 12
2 x 10
*Rest 1 minute between sets

- Sitting on an inclined bench on an almost vertical position (slightly leaned back)
- Holding a dumbbell in each hand and feet planted firmly on the ground
- Bring the dumbbells to your shoulders. Hands should be at about a 45 degree angle out from your face or facing you
- While engaging your core, inhale as you press up and then exhale as you lower them back down to starting position.

High incline dumbbell shoulder press

C. 4 Sets:
C1. Cable rope pullover x 12 reps
C2. Seated cable rope lat pulldown x 15 reps
C3. Cable crunch x 12 reps
*Rest 30 seconds between sets

- Adjust the carriage so that it's near the top third of the machine. The exact position will vary based on your height.
- Next, select the amount of resistance you want
- Facing the pulley, grab the rope and step approximately one foot away from the machine. Stand with a slight bend at your hips, your knees, and elbow joints.
- On an exhale, drive your elbows back, pulling the rope down to your thighs. Be sure to keep your shoulders relaxed and your back flat. This completes one rep.

Cable rope pullover

- Sit on box/bench and adjust rope height as needed 
- Pull the rope down engaging your lats throughout the exercise 
- Slowly return the rope back to starting position

Seated Cable Rope Lat Pulldown

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Circuit 1

D. 3 Sets:
D1. Cable lateral raise x 8/arm (sub with db if needed)
D2. Single arm cable low row x 12/arm
*Rest 40 seconds between sets

*8/arm - 16 total reps* - Sub with dumbbell if the cable feels too heavy or uncomfortable 
- Position a cable at the lowest position possible and attach a single handle.
- Reach across your body and grab the handle with a neutral grip.
- Keep the elbow slightly bent and pull the handle across your body and raise laterally.
- Slowly lower the handle back to the starting position under control.
- Repeat for the desired number of repetitions.

Cable lateral raise

- Attach a single handle to the low pulley cable and position yourself a few feet from the machine.
- Take the weight with one hand and step in a staggered stance position (opposite leg forward than the one you are rowing with)
-  Row the weight towards your body while contracting the muscles in the middle of your back.
- Slowly return to the start position.
- Repeat on opposite side with opposite leg forward

Single arm cable low row

Circuit 2

E. 4 Sets:
E1. Inverted row on smith machine (or rings/TRX/etc) x 12 reps
E2. Incline push-ups on smith machine/bar/bench x 12-15 reps
*Rest 30 seconds between sets

**You can also do this with TRX/Rings/regular barbell if needed
- Position a bar in a rack to about waist height. You can also use a smith machine.
- Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
- Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
- Pause at the top of the motion, and return yourself to the start position.
- Repeat for the desired number of repetitions.

Inverted rows on smith machine

*Aim for 12-15 reps*
*Can perform on smith machine*

Place hands outside shoulders. Keep core tight as your lower down. Elbows should stay at a 45-degree angle from body. Touch chest to bar and then press up, keeping core tight

Incline push-ups on smith machine

Circuit 3

F. 3 Sets – plate circuit
F1. Plate ground to overhead x 10 reps
F2. Plate overhead press x 10 reps
F3. Plate overhead triceps extension x 10 reps
F4. Plate halo x 10/side
F5. Plate toe reach crunches x 20 reps
*Rest 1 min between sets
**Use same plate throughout, sub with dumbbells if needed

- Holding the plate with two hands 
- Stand with feet shoulder-width apart
- Hinge at the hips and touch the ground with one side of the plate 
- Then bring it up overhead and reach your arms to full extension and hips should be fully extended.
- That completes one rep

Plate ground to overhead

- Holding one bumper plate on the sides with both hands
- Feet shoulder width apart 
- Bring the plate so its chest height (starting position)
- Without the use of your legs, press straight up until arms are fully extended at the top
- Lower weight back down to chest height to complete rep

Plate overhead press

- Begin standing with your feet shoulder width apart for your starting position.  Grab a rubberized plate if you have one available.
- Contract your abs and slightly roll under your hips.
- With your palms facing toward each other and gripping the plate, extend your arms upward and over head.  You want to be sure that you bend your elbows at approximately a 90 degree angle.
- Keep your elbows pressing close to your head and your biceps near your ears throughout the exercise.  Be sure to squeeze your triceps until your arm is fully extended overhead.
- With control, allow the plate to come down behind you until your elbows are at a 90 degree angle to complete rep.

Plate overhead tricep extensions

- Moving both arms, bring the weight plate down past your right shoulder, down just past your hips and then back up over your left shoulder. 
- In this way, the weight plate should complete a circular movement and pass around your head like a halo
- Complete one way and then repeat the opposite way

Plate halo

- With one weighted plate held in both hands lie on your back and bring your legs up so your body is in an "L" shape.
- Should have a slight bend at the knee and bottom of feet facing the ceiling.
- Hold the plate with your arms fully extended above your face.
- Bring your head, shoulders, and upper back off the floor and reach with the plate towards your toes. 
- Lower your upper back, shoulders, and head to the ground and repeat for desired reps.

Plate Toe-Reach Sit Ups

Plate Circuit

3 Rounds:
- Plank down dog + knee to both elbows x 30 seconds / each side
- Ankle touch crunches x 40 seconds
- Crunch with heel taps x 20 seconds
- Hip lifts x 40 seconds
*Rest 20 seconds

30 seconds per side

- Start in a downward dog plank
- Push through your hands to lift one leg up and then bring it to one elbow and then the other 
- Repeat for recommended amount of reps and complete on opposite side

Plank down dog + knee to both elbows

- Start by lying on your back
- Bring your legs up and bend at the knee so they make a 90 degree angle
- Using your arms crunch up and touch your ankles
- Lower back down to complete rep.

Ankle touch crunches

- Start by lying on your back 
- Get into a crunch position where your head/shoulders are off the ground
- Arms by your side and in an alternating motion tap your heels with your hands 
- Complete for recommended amount of reps

Crunch with heel taps

- Laying on your back, place your arms by your sides for support
- Lift legs off ground and extend them straight up (heels towards sky)
- Lift your hips until they are off the ground and then lower them back down 
- Try to keep this movement controlled as possible

*Can use your arms/hands for support if needed*

W3/D4 - Upper Body & Abs

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