Name: Playbook - Sarah Herse - W3/D5 - Full Body Fire
Uploaded: 2024-03-20T21:08:54.818Z
Duration: 30 min
Description: W3/D5 - Full Body Fire

Brandy

A. Warm-up x 2 sets
A1. Mock jump rope x 30 seconds
A2. Downdog to up dog x 30 seconds
A3. Alternating z-sits x 30 seconds
A4. Kang squats x 30 seconds 

B.  Dumbbell complex fitness test:
B1. Dumbbell full body complex x 5 reps for time
1 complex is:
Dumbbell burpee deadlift
Dumbbell deadlift
Dumbbell squat clean
Dumbbell front squat
Dumbbell thruster
Dumbbell push press
*Do a couple practice rounds with light weight to get down the movements. Then pick your test weight, try to either increase weight from last week or decrease your time. I recommend 15-35 pound dumbbells for women & 20-50 pound dumbbells for men. Set a clock & see how fast you can complete 5 sets of the complex. Note your weight & score – we will retest each week! 

C. Full body metcon:
5 rounds for time of:
16 Push-ups (modify with incline or knee push-ups if needed)
14 Dumbbell overhead sit-ups
12 Dumbbell hang cleans
10 Front rack alternating reverse lunges
8 Jump squats
6 Dual dumbbell snatch
 
D. Cooldown
D1. Butterfly stretch x 1 minute
D2. Scorpion twists x 1 minute alternating, slow
D3. Lying banded hamstring stretch x 30 seconds each side
D4. Figure 4 stretch x 30 seconds each side

A. Warm-up x 2 sets
A1. Mock jump rope x 30 seconds
A2. Downdog to up dog x 30 seconds
A3. Alternating z-sits x 30 seconds
A4. Kang squats x 30 seconds

- Stand with your feet hip width apart, jumprope behind you, and handles in each hand.
- Begin with slow, small circles and jump over the rope as it goes underneath your feet.
- As you feel more comfortable, speed up.
- Stay light on your toes and focus on keeping a good rhythm.

Mock jump rope

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

- Start by sitting on the floor 
- Bring one leg in a 90 degree angle in front of you then take the other leg and do a 90 degree angle behind you
- Without using your arms rotate your legs so the back leg becomes the front and the front leg is the back
- Repeat motion for recommended amount of reps

Alternating z-sits

- Stand with feet shoulder-width apart
- Keeping your back straight, bend at the hips to lower your torso forward until it’s parallel to the floor. This is the good morning portion.
- Maintaining a straight spine, sit back by bending your knees and dropping your hips until your thighs are parallel to the floor. This is the back squat portion.
- Extend your knees and raise your hips until your torso is parallel to the floor, returning to the good morning portion.
- Raise your torso until your hips are fully extended.

Kang squat (bodyweight)

Warm Up

B.  Dumbbell complex fitness test:
B1. Dumbbell full body complex x 5 reps for time
1 complex is:
Dumbbell burpee deadlift
Dumbbell deadlift
Dumbbell squat clean
Dumbbell front squat
Dumbbell thruster
Dumbbell push press

*Do a couple practice rounds with light weight to get down the movements. Then pick your test weight, try to either increase weight from last week or decrease your time. I recommend 15-35 pound dumbbells for women & 20-50 pound dumbbells for men. Set a clock & see how fast you can complete 5 sets of the complex. Note your weight & score – we will retest each week!

Dumbbell Full Body Complex - Fitness Test

C. Full body metcon:
5 rounds for time of:
16 Push-ups (modify with incline or knee push-ups if needed)
14 Dumbbell overhead sit-ups
12 Dumbbell hang cleans
10 Front rack alternating reverse lunges
8 Jump squats
6 Dual dumbbell snatch

*modify with incline or knee push-ups if needed*

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

- Lay on back knees bent feet planted with dumbbells overhead. 
- Raise to sit up while holding dumbbells overhead
- Slowly return to laying position while keeping dumbbell overhead (in front of face) in locked out position.

Dumbbell overhead sit-up

- Start holding two dumbbells
- Clean the dumbbells up to your shoulders
- Swing down to your sides and back up to your shoulders by being explosive with your hips
- Complete for recommended amount of reps

Dumbbell hang power cleans

- Stand holding a two dumbbells in each hand and bring them up to your shoulders with your elbows pointing forward and up
- Step back into a lunge keeping chest up and lower until your knee taps the ground
- Drive through your feet to return to starting position and repeat on the opposite leg (complete reps in alternating motion)

Front Rack Alternating Reverse Lunges

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

- Begin with a dumbbell in each hand
- Start with dumbbells between your legs and snatch directly overhead by being explosive with your hips and squeezing your butt
- Slightly bend your elbows as your pull the dumbbells up and overhead and lock out fully at the top to complete one rep

Dual Dumbbell Snatch

Full Body Metcon

D. Cooldown
D1. Brettzel stretch x 30 Seconds each side
D2. Scorpion twists x 1 minute alternating, slow
D3. Lying banded hamstring stretch x 30 seconds each side
D4. Figure 4 stretch x 30 seconds each side

- Lie on either side with one knee up 
- Take the hand of the arm that is in contact with the ground and grab the knee that is flexed up at belly button height. 
- Take the other hand and grab the ankle of the leg that is behind the back, while keeping the hip in extension. If it is too difficult to grab the ankle then use a towel or strap.
- Hold for recommended amount of time and repeat on opposite side

Brettzel Stretch

- Start by lying flat on ground and arms out at shoulder height
- Keeping your arms/chest on ground rotate your hips and bring one leg over your other and tap the ground with your toe
- Repeat on opposite side
*Rotate head as needed to be in a comfortable position

Scorpion Stretch - alternating

(30 seconds/side - 60 seconds total)

- Laying on the ground face up 
- Grab a band and place around one foot
- Have the non banded foot placed straight out in front of you or bent with foot on the ground
- Take the banded foot and put straight into the air (leg as straight as possible)
- Using your hands pull on the band to get a good stretch in the hamstring (should not be painful)
- Repeat on other leg

Lying banded hamstring stretch

(30 seconds/side - 60 seconds total)

- Lie on your back with your feet flat on the floor.
- Cross your right ankle over your left knee and keep your right foot flexed.
- Bring your left knee toward your chest. Reach your right hand through your legs and interlace your fingers just below the crease of your left knee.
- Using your arms, pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.
- Stay for recommended amount of time and repeat on other side.

Lying figure 4 stretch

Cooldown

W3/D5 - Full Body Fire

This is my 3rd time doing this program!  One of my faves!

Jennifer

I loved it!! Trying to push myself more w heavier weight & definitely felt the 🔥. Thanks for the recommendation Sarah♥️

Angie

W1/D1 - Lower Body-Focused

Gisele Rigo

Crystal

W1/D2 - Upper Body-Focused

W1/D3 - Lower Body-focused

Jessica Uranga

Jessi

W1/D4 - Upper body-focused

Love that workout 🏋️‍♀️ 💪🏻

I love this program!  Second time doing it!🤩💪🏻

Huffin & puffin…. Awesome cardio session w resistance thrown into the mix!👊🏻🙌🏻💪🏻

W1/D5 - Full Body Fire

Loved it!  Legs are shaky!💪🏻💪🏻

Heart was definitely pumping! Great circuits👊🏻

W2/D1 - Lower Body-Focused

Tammy

Jules

W2/D2 - Upper Body-Focused

Sheena Zemke

W2/D3 - Lower Body Focused

So good. I won’t be able to lift my arms later but I’M BACK!!!

Krystal

W2/D4 - Upper Body Focused

Heart pumping and blood flowing….great full body fire 🔥

That was fun!  Thank you!  I need purchase heavier weights already! 💪🏻💪🏻

W3/D5 - Full Body Fire

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