Name: Playbook - Sarah Herse - W3/D4 Upper Body
Uploaded: 2024-03-20T21:08:54.787Z
Duration: 60 min
Description: W3/D4 Upper Body

Kelly

Mackenzie

Warm-up x 3 sets
Plank Jacks x 20 reps
High Knees x 20 reps
Hollow Body Hold x 10 seconds
Downward Dog Stretch x 30 seconds
Rest 30 seconds between sets.
 
A. 4 sets
A1. Pendlay Rows x 8 reps
Rest 60 seconds between sets.
 
B. 5 sets
B1. Barbell Strict Press
2 x 3 @ 85% of 1 rep max (If you don’t know your max, just find weights that are challenging in this rep range)
3 x 8 @ 72.5% of 1RM
Rest 1 minute between sets.
 
C. 3 sets
C1. Dumbbell front raise + lateral Raise x 10 reps
C2. Dumbbell reverse fly x 10 reps
C3. Seated incline bicep curl x 10 reps
Rest 1 minute between sets
 
D. 3 sets
D1. Alkenas x 10 reps
Rest 1 minute between sets 

E. Circuit 1: optional burnout
10-9-8-7-6-5-4-3-2-1 reps
Banded Front Raise
Banded Upright Row
Try to perform the entire sequence without rest.
*If you don't have bands, you can use DB's
*Complete 10 reps Banded Front Raise, 10 reps Banded Upright Row, 9 reps Banded Front Raise, 9 Banded Upright Row, etc.
 
F. Low intensity Circuit 2
40-30-20-10 reps
Rowing Calories (or “no push up” burpees if you don’t have a rower)
DB Glute Bridges
Mountain Climbers
Sit-ups
*30 min cap, keep heart rate moderate
*Complete 40 Calorie Row, 40 reps Glute Bridges, 40 reps Mountain Climbers, 40 Sit-ups, 30  Calorie Row, 30 reps Glute Bridges, etc.

Plank Jacks x 20 reps
High Knees x 20 reps
Hollow Body Hold x 10 seconds
Downward Dog Stretch x 30 seconds
Rest 30 seconds between sets.

Plank jacks

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

Hollow hold

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward dog

Warmup

- Begin each repetition with the barbell dead on the ground. Take a medium pronated grip on the bar just in front of you. Your torso should be parallel to the ground with your lower back arched and knees partially bent.
- Begin with your shoulders protracted and your thoracic spine partially flexed. Your cervical spine should be neutral. This will be your starting position.
- Initiate the pull by extending your thoracic spine as you flex the elbow, attempting to pull the weight into your abdomen as quickly as possible. Focus on squeezing your shoulders back as you perform the movement retracting your shoulder blades. There should be no movement at the hips or knees and strict technique should be utilized.
- Return the weight to the ground between repetitions.

Pendlay row

B. 5 sets
B1. Barbell Strict Press
2 x 3 @ 85% of 1 rep max (If you don’t know your max, just find weights that are challenging in this rep range)
3 x 8 @ 72.5% of 1RM
Rest 1 minute between sets.

- Hip-width stance
- Hands just outside of shoulders
- Elbows slightly in front of the bar
- Full grip on the bar
- Bar moves over the middle of the foot
- Torso and legs static
- Heels down
- Shoulders push up into the bar
- Complete at full arm extension

Barbell strict press

C. 3 sets
C1. Dumbbell front raise + lateral Raise x 10 reps
C2. Dumbbell reverse fly x 10 reps
C3. Seated incline bicep curl x 10 reps
Rest 1 minute between sets

Dumbbell front raise plus lateral 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 othe, with your arms slightly bent.

Dumbbell reverse fly

If you don't have an incline bench, you can do regular seated bicep curls

- Sit down against the workout bench, keeping your back straight and your abdominal muscles tight. 
- When you've gotten the starting position down, lift each dumbbell, palms up, toward your shoulders. 
- Slowly lower the dumbbells back down to your starting position.

Seated incline dumbbell bicep curl

Circuit 2

D. 3 sets
D1. Alkenas x 10 reps
Rest 1 minute between sets 

- Lie on your back on the floor with your legs extended. 
- Hold your arms straight up above your head with your palms facing the ceiling.
- Ensure that your hands and feet are both off the floor throughout the entire move. 
- Engage your core muscles and ensure that your back is flat against the floor or exercise mat.

Aleknas

E. Burnout
10-9-8-7-6-5-4-3-2-1 reps
Banded Front Raise
Banded Upright Row
Try to perform the entire sequence without rest.
*If you don't have bands, you can use DB's
*Complete 10 reps Banded Front Raise, 10 reps Banded Upright Row, 9 reps Banded Front Raise, 9 Banded Upright Row, etc.

Banded front raise

- To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Banded upright row

Circuit 3 - optional burnout

F. Low intensity Circuit
40-30-20-10 reps
Rowing Calories (or “no push up” burpees if you don’t have a rower)
DB Glute Bridges
Mountain Climbers
Sit-ups
*30 min cap, keep heart rate moderate
*Complete 40 Calorie Row, 40 reps Glute Bridges, 40 reps Mountain Climbers, 40 Sit-ups, 30  Calorie Row, 30 reps Glute Bridges, etc.

- Lay flat on the ground, knees bent and feet planted on the floor. - Press your hips toward the ceiling and hold them there before lowering down

Dumbbell glute bridge

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

Sit-ups

Low intensity Circuit

W3/D4 Upper Body

Madison

First day of this one and I am absolutely loving it! Love the explosiveness 😁

Alic

Whitney

W1/D1 Lower Body

Day 2 and I'm truly loving the Olympic lifts

Rebekah

Madi

W1/D2 Upper Body

Awesome workout! Loved the circuit at the end. Really looking forward to completing this program. These workouts are so  what I needed right now.

Siobhan

Dominika

W1/D3 Lower Body

That tabata at the end was killer, I barely made it through 😭

Got to make it to the gym before work and this workout was perfect!

Ashley Chapman

Great workout! Love, love, love the stretches at the end! Wish there are stretches for each day

Francess

W1/D4 Upper Body

The only thing that got me through the last part was the descending ladder!💪🏻😂

Jennifer

I was super stoked about today but I unfortunately hurt my back on the front squat. Listened to my body and skipped most everything else. That being said, this is week one and I'm loving this program and my first time with Olympic lifting. Here's to quick healing!

W1/D5 Full Body

🥵 Oh my. Definitely kicking up the challenge. Today was a finisher.

This one made me feel 43 🤣
Good stuff!  Growin them 💪

W2/D1 Lower Body

LANA

W2/D2 Upper Body

Gurl, you really killed me today. I really couldn't even imagine I could push through this, but here am I, sweaty at the end.

Those mountain climbers toward the end wrecked me ❤️❤️

Casey

W2/D3 Lower Body

Love these so much! Just enough challenge to push my self but not give up!

Laura

W2/D4 Upper Body

Those wall walls got me 😮‍💨!  Thanks for the great workout 🏋️‍♀️

Tara Wood

W2/D5 Full Body

Loved it!  I’m seeing changes already!  Excited to see end results.  I’ll be ready for “Unleash The Beast”!

Fantastic! Last circuit is real butt kicker!

W3/D1 Lower Body

W3/D2 Upper Body

W3/D3 Lower Body

That was tough at the end😩Great workout 🏋️‍♂️ Thank you 😊

Seened like too many circuits after heavy squats. Other than that, great

Misha SWB

W3/D5 Full Body

W4/D1 Lower Body

That was a fun high intensity. My fave so far.

W4/D2 Upper Body

W4/D3 Lower Body

I loved the back focus today. That hiit was crazy awesome.

Those 400 metre sprints at the end... left me for dead

Welp just glad the last circuit was just 4 rounds 😂😅

W4/D4 Upper Body

W4/D5 Full Body

The high intensity was a lot today. I worked up to 20 and then went back down to keep pushing through 12 minutes 🥵

Holy crap last circuit almost made me 🤢 at the gym…now that’s a good wo!

W5/D1 Lower Body

Modified that high intensity but did the dang thing

W5/D2 Upper Body

Wish I could add exercises to any workout. Depending on the week, I add extra or even add another body area.

W5/D3 Lower Body

I felt that in my core today on the suitcase lifts.

Great workout 🏋️‍♂️!  Thank you 😊

When looking at the workout it says one thing and then I go to start the workout and it changes. A bit frustrating.

W5/D4 Upper Body

High intensity says 10 reps but also 5 in description. That threw me a bit but otherwise, this workout really kicked my 🍑. Felt like an hr of cardio!

W5/D5 Full Body

W6/D1 Lower Body

W6/D2 Upper Body

W6/D3 Lower Body

W6/D4 Upper Body

Oh hell yeah! That was a great ending to 6 weeks and a very happy birthday workout for me 🥰 Thanks girl!

Great end to the program!  Thank you 😊

W3/D4 Upper Body

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