Name: Playbook - Sarah Herse - W4/D2 - Upper Body-Focused
Uploaded: 2024-03-20T21:08:54.841Z
Duration: 30 min
Description: W4/D2 - Upper Body-Focused

Jennifer

Brandy

Jessi

A. Warm-up x 3 Sets:
A1. Dumbbell foot taps x30 reps
A2. Twisting mountain climbers x20 reps
A3. Plank shoulder taps x10 reps
A4. Cat/cows x 5 reps

B. 4 Sets:
B1. Dumbbell strict press x10 reps
B2. Dumbbell push press x5 reps
B3. Dumbbell front raise x10 reps
B4. Reverse snow angel x5 reps
*Rest 10 sec b/w sets
*Use the same DB's for first 2 movements, try to get close to failure on strict press & then use your legs to push out a few more reps! Then grab a lighter set for the front raises
 
C. 4 Sets:
C1. Dumbbell bicep curl x10 reps
C2. Bent over rear delt row x10 reps
C3. Low plank hip dips x20 reps (10/side)
*Rest 10 sec b/w sets
 
D. 4 Sets:
D1. Dumbbell hex press to pullover x10 reps
D2. Dumbbell hex press x10 reps
D3. Hollow body rocks x10 reps (bend knees to modify)
 
E. Finisher: 100 lateral raises for time 
E1. Set a clock, grab a light pair of dumbbells (5-10 pounds) & perform 100 reps of lateral raises in as short amount of time as possible while still maintaining good form. 
*Every time you break, perform 20 jumping jacks.
*This is a lot of reps but we’ve been building up to this over the last four weeks! You got this!
**Note, if this irritates your shoulders, try bending your arms at 90 degrees and keep them in that position during the movement, or sub with dumbbell overhead press.  

F. Optional core challenge x 3 Sets:
F1. PVC behind the neck sit-ups x 10 reps
F2. PVC around the legs sit-ups x 10 reps
*Note you can sub with a broom/swiffer if no PVC pipe

A.Warm-up x 3 Sets:
A1. Dumbbell foot taps x 30 reps
A2. Twisting mountain climbers x 20 reps
A3. Plank shoulder taps x 10 reps
A4. Cat/cows x 5 reps

- Start in a standing position and place one dumbbell out in front of you on the ground
- Start by tapping one foot on the dumbbell and then quickly hopping to the other foot "In a running in place motion"
- Alternating taps on dumbbell with feet for desired amount of reps

Dumbbell foot taps

- Start with your body in plank position and your hands slightly wider than shoulder-width apart.
- Bring your left knee up toward the right elbow and then quickly alternate legs.
- Continue alternating legs until the set is complete.

Twisting mountain climbers

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

Warm Up

B. 4 Sets:
B1. Dumbbell strict press x 10 reps
B2. Dumbbell push press x 5 reps
B3. Dumbbell front raise x 10 reps
B4. Reverse snow angel x 5 reps
*Rest 10 seconds between sets
*Use the same dumbbells for the first 2 movements, try to get close to failure on strict press & then use your legs to push out a few more reps! Then grab a lighter set for the front raises

- 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

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbells down to your hips.

Dumbbell front raise

- Lay your front side on the floor and stretch out the arms to the front with the palms pointing towards the floor and legs stretched out with your toes on floor.
- Lift your chest, arms, and legs so they hover over the floor and move the arms in an "snow angel" motion until they reach behind you (as far as comfortable) 
- Slowly return to starting position to complete rep
*Legs, chest, and arms should stay off the ground during the entire rep

Reverse snow angel

Circuit 1

C. 4 Sets:
C1. Dumbbell bicep curl x 10 reps
C2. Bent over rear delt row x 10 reps
C3. Low plank hip dips x 20 reps (10/side)
*Rest 10 seconds between sets

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell bicep curl

- Start with a dumbbell in each hand
- Feet hip-width apart
- With a tall spine, hinge over forward slightly with dumbbells hanging down in front and palms facing you
- Pull your elbows up towards the sky and squeeze your upper back/shoulder blades together 
- Return dumbbells to hanging position to complete rep

Bent Over Dumbbell Rear Delt Row

(10/side - 20 reps total)

- 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

Circuit 2

D. 4 Sets:
D1. Dumbbell hex press to pullover x 10 reps
D2. Dumbbell hex press x 10 reps
D3. Hollow body rocks x 10 reps (bend knees to modify)

- Laying on the floor with knees bent and feet planted on floor
- Take two dumbbells and press them together and start at your chest
- Continuously pressing them together straight up and then extend them behind your head and tap the floor (or as far as comfortable).
- Bring them back to directly over your chest and then return them to the starting position (touching your chest)
- That completes one rep.

Dumbbell hex press to pullover (on floor)

- Laying on the floor with knees bent and feet planted on floor
- Take two dumbbells and press them together and start at your chest
- Continuously pressing them together straight up and then returning them back to your chest to complete one rep. 
*Make sure you are pressing them together to keep that tension*

Dumbbell hex press (on floor)

(bend knees to modify) 

- Start in supine position
- Arms extend overhead
- Legs extend and press together
- Eliminate space below lumbar spine by contracting the abdominals
- Rock in this position minimizing movement at the hip and shoulder

Hollow rocks

Circuit 3

E. Finisher: 100 lateral raises for time 
E1. Set a clock, grab a light pair of dumbbells (5-10 pounds) and perform 100 reps of lateral raises in as short amount of time as possible while still maintaining good form. *Every time you break, perform 20 jumping jacks.
*This is a lot of reps but we’ve been building up to this over the last four weeks! You got this!
**Note, if this irritates your shoulders, try bending your arms at 90 degrees and keep them in that position during the movement, or sub with dumbbell overhead press.

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

Dumbbell lateral raise

F. Optional core challenge x 3 Sets:
F1. PVC behind the neck sit-ups x 10 reps
F2. PVC around the legs sit-ups x 10 reps
*Note you can sub with a broom/swiffer/etc if you don’t have a PVC

- Using a PVC pipe (or broomstick)
- Lie flat on your back with knees bent and feet on floor 
- Hold the PVC pipe with both hands in a wide grip behind your head 
- Complete a sit up while holding the PVC pipe (try to sit all the way up until in a sitting position)
- Lower back down in a controlled manner to complete one rep

PVC behind the neck sit-ups

- Using a PVC or broomstick 
- Lie flat on your back and grip the PVC in a shoulder width grip and place above your head
- Start in a hollow body position with head, shoulders, arms, and legs are off the ground
- Start the movement by tucking your legs and sitting up while bringing the PVC pipe around your legs to where they are underneath
- The, reverse this movement and return to a hollow body position to complete one rep

PVC around the legs sit-up

Optional Core Challenge

W4/D2 - Upper Body-Focused

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

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

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! 💪🏻💪🏻

W4/D2 - Upper Body-Focused

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