Name: Playbook - Sarah Herse - W3/D5 Full Body
Uploaded: 2024-03-20T21:08:54.819Z
Duration: 70 min
Description: W3/D5 Full Body

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

Jennifer

LANA

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

Misha SWB

Great! The HIIT was SICK!!!! Loved it!😘

Francess

Warm-up x 2 sets
Run/Bike/Row x 90 seconds (any machine you have access to)
Plank x 40 seconds
Wall Sit x 30 seconds
Glute Bridges with mini band x 30 seconds
Rest 30 seconds between sets.
 
A. 4 sets
A1. Heels Elevated 1 & 1/4 Barbell Back Squat x 8 reps
Rest 90 seconds between sets.
 
B. 3 sets : Circuit 1
B1. Dumbbell or Kettlebell Single Arm Push Press x 8 reps + Overhead Hold x 10-20 seconds, on each arm
B2.Dumbbell (or kettlebell) Sumo Deadlifts x 60 seconds
B3. Goblet Squat x 60 seconds
Rest 90 seconds between sets
 
C. 2 sets : Circuit 2
C1. Bottoms up kettlebell carry x 30 ft each arm
C2. Towel pull-ups or towel kettlebell curls x 12 reps
C3. Russian kettlebell swings x 20 reps
*Rest 1 minute between rounds.
 
D. 3 sets : Circuit 3
D1. Pallof Press x 10 reps @ 2020 tempo (each side)
D2. Spiderman push-up x 10 reps (scale to regular/modified push-ups if needed)
D3. Hanging leg raises x 10 reps
Rest 30-45 seconds.
 
E. 5 sets : High Intensity Circuit
E1. Row x 500 meters (or run)
E2. Barbell Thrusters x 8 (heavy!)
*Sub with dumbbell thrusters if preferred

2 sets
Run/Bike/Row x 90 seconds (any machine you have access to)
Plank x 40 seconds
Wall Sit x 30 seconds
Glute Bridges with mini band x 30 seconds
Rest 30 seconds between sets.

High plank hold

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall sit

Banded glute bridges

Warmup

A. 4 sets
A1. Heels Elevated 1 & 1/4 Barbell Back Squat x 8 reps
Rest 90 seconds between sets.
Don't go too heavy here, RPE 7

Heels elevated barbell 1 & 1/4 back squat

B. 3 sets : Circuit 1
B1. Dumbbell or Kettlebell Single Arm Push Press x 8 reps + Overhead Hold x 10-20 seconds, on each arm
B2.Dumbbell (or kettlebell) Sumo Deadlifts x 60 seconds 
B3. Goblet Squat x 60 seconds
Rest 90 seconds between sets
Try to use the same weight for all movements, your push press will likely be the limiting factor

- Standing tall, feet hip width apart and abs engaged, hold a dumbbell at your shoulder shoulder.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the dumbbell toward the ceiling Lower with control and pause at the shoulders before starting again.

Single arm dumbbell push press

Just perform this with one arm (the same arm that performed the push press)

Dumbbell overhead static hold

- Stand with your feet wider than hip width, toes slightly turned out, and a kettlebell between your feet.
- Lower your hips straight down while keeping a tall spine, grip the kettlebell and stand up tall with your arms straight.

Kettlebell sumo deadlift

- Stand holding a kettlebell or dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend you legs to come back up

Goblet squat

Circuit 1

C. 2 sets : Circuit 2
C1. Bottoms up kettlebell carry x 30 ft each arm
C2. Towel pull-ups or towel kettlebell curls x 12 reps
C3. Russian kettlebell swings x 20 reps
*Rest 1 minute between rounds.

Bottoms up kettlebell carry

You can sub with towel KB curls if preferred (or regular pull-ups)

Towel pull-ups

Towel kettlebell curls

Russian kettlebell swings

Circuit 2

D. 3 sets : Circuit 3
D1. Pallof Press x 10 reps @ 2020 tempo (each side)
D2. Spiderman push-up x 10 reps (scale to regular/modified push-ups if needed)
D3. Hanging leg raises x 10 reps
Rest 30-45 seconds.

Keep your feet shoulder-width apart, your knees slightly bent, and your feet firmly pushing down into the floor. Press the resistance band away from the anchor point and away from your chest, fully extending your arms in front of you

Pallof press

Sub with regular or modified push-ups if needed

Spider-Man push up

Hanging leg raises

Circuit 3

E. 5 sets : High Intensity Circuit
E1. Row x 500 meters (or run)
E2. Barbell Thrusters x 8 (heavy!)
*Women try for 65-95#, Men try for 95-135#
*Sub with dumbbells if preferred

*Go for a heavier weight than you would normally use.
Women try for 65-95#, Men try for 95-135#
- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

High Intensity Circuit 4

W3/D5 Full 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

W1/D4 Upper Body

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

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 💪

Kelly

W2/D1 Lower Body

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 🏋️‍♀️

W3/D5 Full Body

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