Name: Playbook - Sarah Herse - W4/D1 - Shoulders, Chest, Triceps & Core
Uploaded: 2024-03-20T21:08:54.587Z
Duration: 45 min
Description: W4/D1 - Shoulders, Chest, Triceps & Core

Anke Schneider

A. Warmup x 2 sets
A1. Plank jack to jumping jack x 60 sec
A2. Down dog to up down x 30 sec
A3. Sit-ups x 30 sec
A4. Standing IYT’s x 60 sec
*Rest 30 sec b/w sets
 
B. Circuit 1 x 4 sets
B1. Deficit negative push-ups x 10 reps
B2. Kneeling Arnold press x 12 reps
*Rest 30 sec b/w sets
 
C. Circuit 2 x 3 sets
C1. DB front raise plus lateral raise x 10 reps
C2. DB Reverse fly x 10 reps
C3. Single DB front raise x 10 reps
*Rest 1 min b/w sets
 
D. Tricep Torcher x 3 sets
D1. DB overhead press to tricep extension x 10 reps
D2. Overhead tricep pulses x 10 reps
D3. Bent over tricep raises x 10 reps
D4. Overhead static hold x 10 sec 
*Rest 1 min b/w sets 
(Use light DB's and go unbroken on all movements!)
 
E. Core circuit: 3 sets x :30 on/ :30 off for each movement
E1. DB overhead sit-ups
E2. DB figure 8’s
E3. Low plank hip dips

 F. Final Fitness test (see if you can beat your score from previous 3 weeks!)
F1. Max push-ups in 1 min
*Try to get a full ROM here (so chest all the way to ground). If you cannot get your chest to the ground, modify with incline push-ups or incline knee push-ups. (knees on the ground, hands on chair/couch, touch chest all the way to couch)
*Rest 1 min then:
E2. Max feet anchored sit-ups in 1 min
*Rest 1 min then:
E3. Max DB strict press in 1 min using 5-20# DB's (pick a weight where you can get at least 15 reps unbroken, don’t use your legs!)
On all these movements, take breaks as needed & see how many reps you can accumulate in the min.

Warmup x 2 sets
A1. Plank jack to jumping jack x 60 seconds
A2. Down dog to up down x 30 seconds
A3. Sit-ups x 30 seconds
A4. Standing IYT’s x 60 seconds
*Rest 30 seconds between sets

- 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.
- Jump up from that and complete one jumping jack to complete one rep of the movement.

Plank jack + jumping jack

- 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

- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Using your arms, touch the ground above you and then swing them forward to assist you on getting your upper body off the ground and then touch the floor by your feet and lower back down to complete one rep.

Sit-ups

- Standing straight with feet under hips, and arms down by side with palms facing towards you.
- Engaging your core raise your arms over your head toward the ceiling to form the letter "I" and hold for a few seconds.
- Spread arms over your head to form letter "Y" (Squeeze shoulder blades together)
- Then, form the letter "T" by extending your arms fully out to the side so they form a 90 degree angle and your palms face the ground.
- Return to starting position to complete the movement.

Standing IYTs

Warm up

Circuit 1 x 4 sets
B1. Deficit negative push-ups x 10 reps
B2. Kneeling Arnold press x 12 reps
*Rest 30 seconds between sets

- Placing hands on two dumbbells (or plates/boards) to create a deficit and get into a push up position 
- Lower yourself slowly until chest reaches ground
- That completes one rep

*Can be done on knees to modify movement*

Deficit negative push-up

- Start by getting on your knees and torso tall
- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell kneeling arnolds press

Circuit 1

Circuit 2 x 3 sets
C1. Dumbbell front raise plus lateral raise x 10 reps
C2. Dumbbell Reverse fly x 10 reps
C3. Single dumbbell front raise x 10 reps
*Rest 1 minute between sets

- Stand holding a dumbbell in either hand by your side. 
- Slightly bend your knees and lift the dumbbells in front of you until they are shoulder height. 
- Then lower back to your sides and immediately raise them laterally until they're shoulder height. 
- Then lower them back down in a controlled manner to complete one rep.

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 other, with your arms slightly bent.
- Keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. 
- Pause, then slowly return to the starting position to complete the rep.

Dumbbell reverse fly

- Stand tall, abs engaged, with both hands holding one dumbbell (the ends of the DB)
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbell down to your hips.

Single dumbbell front raise

Circuit 2

Tricep Torcher x 3 sets
D1. Dumbbell overhead press to tricep extension x 10 reps
D2. Overhead tricep pulses x 10 reps
D3. Bent over tricep raises x 10 reps
D4. Overhead static hold x 10 seconds
*Rest 1 minute between sets 
(Use light dumbbells and go unbroken on all movements!)

- Feet hip width apart, and a dumbbell in each hand  bring them to your shoulders. This is your starting position 
- With very little or no movement from the lower body, press up until your arms are fully locked out over head (keep them close by your ears)
- Then bend at the elbow and lower the dumbbells behind your head until your arms are more than 90 degree bend (should feel it in your triceps)
- Raise them back up to full extension overhead and then lower back down to shoulders to complete the rep.

Dumbbell overhead press to tricep extensions

- With a dumbbell held by both hands stand with your feet shoulder width apart.
- Bring dumbbells to overhead with arms close by your ears.
- Lower the dumbbells behind your head until your arms are at a 90 degree angle (starting position)
- Lower the dumbbells even more until your forearms are touching your bicep area then go back up to 90 degree angle and continue this motion "pulsing" for recommended reps.

Dumbbell overhead tricep pulses

- Hold one dumbbell in each hand by your side
- Feet shoulder-width apart and bend over so your chest is almost parallel with the floor
- Face your palms up towards the ceiling and bring your arms out to the sides (by your hips) and raise them as high as you can 
- Return them to your hips to complete one rep.

Bent over tricep raises

- With a dumbbell in each hand
- Feet hip width apart
- Bring dumbbells to shoulders then press overhead 
- Keep your arms as close to your ears as possible and engage your core
- Hold in this position for recommended amount of time.

Dumbbell overhead static hold

Tricep Torcher

Core circuit: 3 sets x :30 on/ :30 off for each movement
E1. Dumbbell overhead sit-ups
E2. Dumbbell figure 8’s
E3. Low plank hip dips

(30 sec on/30 sec off - then move to next movement)

- 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

(30 sec on/30 sec off - then move to next movement)

- Pick up a dumbbell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions

Dumbbell figure 8's

(30 sec on/30 sec off - then move to next movement)

- Get into plank position on forearms (not hands)
- Be sure to keep your body in a straight line and not have you hips sinking or being too high.
- Keeping your upper body as stationary as possible swivel your hips side to (rotating your hip area).

Low plank hip dips

Core Circuit

Final Fitness test (see if you can beat your score from previous 3 weeks!)
F1. Max push-ups in 1 minute
*Try to get a full ROM here (so chest all the way to ground). If you cannot get your chest to the ground, modify with incline push-ups or incline knee push-ups. (knees on the ground, hands on chair/couch, touch chest all the way to couch)
*Rest 1 minute then:
E2. Max feet anchored sit-ups in 1 minute
*Rest 1 minute then:
E3. Max dumbbell strict press in 1 minute using 5-20# dumbbells (pick a weight where you can get at least 15 reps unbroken, don’t use your legs!)
On all these movements, take breaks as needed and see how many reps you can accumulate in the minute.  Take note of your score! We will test it every week.

(Max reps in 1 minute, rest 1 minute before going to next movement.)

- 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

(Max reps in 1 minute, rest 1 minute before going to next movement.)

- Sit on the floor and place your feet under two dumbbells
- Lay down and have your legs bent 
- Using your arms for momentum sit up and touch the floor by your feet
- Lower yourself back down to complete the rep.

Anchored sit ups

(Max reps in 1 minute)

- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extended.
- Then lower back down to shoulders to complete the rep.

Dumbbell strict press

Final Fitness Test

W4/D1 - Shoulders, Chest, Triceps & Core

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. 💯💯💯

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. 😉

W2/D3 - Cardio + Full Body

Sheena Zemke

Danielle

This one is good… could be even harder. ;-)

W2/D4 - Back, Biceps, Glutes, & Hamstrings

Kelly

Madelyn

W2/D5 - Shoulders, Abs, & Cardio

Awesome workout! Thank you for kicking my butt😃

Shirley

Johanie

W3/D1 - Shoulders, Chest, Triceps & Core

W3/D2 - Lower Body

Nicole

W3/D3 - Cardio + Full Body

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

W3/D5 - Shoulders, Abs, & Cardio

Dede

W4/D2 - Lower Body

W4/D3 - Cardio + Full Body

Great Ham and bicep workout👍🏻🦵🏻🏋️‍♂️

W4/D4 - Back, Biceps, Glutes, & Hamstrings

This renegade rows are a lot tougher than they look! Another great workout!

Finished the 4 weeks without a missed day! Feeling stronger! Ready for the next program!!

W4/D1 - Shoulders, Chest, Triceps & Core

Community

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