Name: Playbook - Sarah Herse - W4/D2 Upper Body
Uploaded: 2024-03-20T21:08:54.920Z
Duration: 60 min
Description: W4/D2 Upper Body

Misha SWB

Ashley Chapman

A. Warm-up x 3 Sets:
A1. Down dog to up dog x 5 reps
A2. Plank jacks x 10 reps
A3. Cat/cow x 5 reps
A4. Weighted YTW’s x 5 reps
*Rest 30 sec b/w sets
 
B. 5 Sets:
B1. Bench Press
1 x 2 @ 90-92% of 1RM
2 x 2 @ 87.5% of 1RM
2 x 5 @ 77.5% of 1RM with a pause at the bottom of each rep
Rest 90 sec b/w sets
*Make sure you do plenty of warm-up sets before hitting that heavy double!

C. 4 Sets:
C1. Pull-up x 4 reps (use assistance as needed)
C2. Chin-up x 4-6 reps (use assistance as needed)
C3. Dips x 10-15 reps (can do stationary, ring, box/bench, etc)
*Rest 1 min b/w sets
 
D. 3 Sets:
D1. Half kneeling kettlebell press x 12/arm
D2. Kettlebell gorilla rows x 20 reps 10/arm
*Rest 1 min b/w sets
 
E. 3 Sets– “Upper Back Dumbbell tri-set”

F. Finisher
F1. Battle ropes
10 rounds of :30 on/:30 off
*You can pick as many different styles from the video as you like and rotate through or stick with one
**If you don’t have battle ropes, try jump rope for 10 rounds of :30 on / :30 off

A. Warm-up x 3 sets
A1. Down dog to up dog x 5 reps
A2. Plank jacks x 10 reps
A3. Cat/cow x 5 reps
A4. Weighted YTLs x 5 reps
*Rest 30 seconds between sets

- 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

- 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.

Plank jacks

- 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

- Standing straight with feet under hips, and arms down by side with palms facing towards you and weight in each hand.
- 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.

Weighted YTLs

Warm Up (Upper body)

B. 5 Sets:
B1. Bench Press
1 x 2 @ 90-92% of 1RM
2 x 2 @ 87.5% of 1RM
2 x 5 @ 77.5% of 1RM with a pause at the bottom of each rep
Rest 90 sec b/w sets
*Make sure you do plenty of warm-up sets before hitting heavy double

- Lie back on a flat bench w/ feet firm on the floor. 
- Using a grip right outside shoulder-width  lift the bar from the rack & hold it straight over you with your arms locked. - The bar will be perpendicular to the torso and the floor. 
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- Bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. 
- Lock your arms and squeeze your chest in the contracted position
- Repeat the movement for the prescribed amount of repetitions

Barbell bench press

C. 4 Sets:
C1. Pull-up x 4 reps (use assistance as needed)
C2. Chin-up x 4-6 reps (use assistance as needed)
C3. Dips x 10-15 reps (can do stationary, ring, box/bench, etc)
*Rest 1 min b/w sets

*Use assistance as needed*

- Grab the bar with the palms of your hands facing forward
- Exhale and pull your torso up until your head is above your hands                                                                                                                                                         - Pause at the top engaging your back and lower slowly until you arms are fully extended

Pull-ups

*4-6 reps - use assistance as needed*

- Grab the pull-up bar with the palms facing you
- Pull your torso up until your head is around the level of the pull-up bar                                                                                                                                  - Keep you elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-Up

*Can do stationary, ring, box/bench*
*Try for 10-15 reps*

- Bend at the elbows to lower down until your chest comes close to the height of the dip bar
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push

Stationary Dips

Circuit 1

D. 3 Sets:
D1. Half kneeling kettlebell press x 12/arm
D2. Kettlebell gorilla rows x 20 reps 10/arm
*Rest 1 min b/w sets

(12/arm - 24 total reps)

- Half kneeling with kettlebell in the opposite hand of the flexed knee
- Start with elbow bent to 90 degrees press kettlebell straight up until arm is fully extended
- Repeat on opposite arm with opposite leg forward

Half Kneeling Kettlebell Press (single arm)

(10/arm - 20 total reps)

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground 
- Engage your lat as you pull up 
- Keep core activated throughout movement
- Repeat with other arm

Kettlebell gorilla rows

Circuit 2

E. 4 Sets:
E1. Seated rear delt raise x 15 reps
E2. Seated dumbbell rows x 12 reps
E3. Band pull aparts x 15 reps
*Rest 60 sec b/w sets

- Sit on a box or bench at the edge of with feet placed a little in front of knees. 
- Bend over and rest torso on thighs. Grasp dumbbells with each hand under legs. Position elbows with slight bend with palms facing together behind ankles (as shown) or just to sides of ankles.
- Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position throughout movement. 
- Lower in a controlled manner to complete the rep.

Seated rear delt raise

- Sit on the end of a box or bench with your knees bent, feet flat on the floor and place a pair of dumbbells on the floor at your sides. 
- Bend forward at the waist as far as you can until your back is almost parallel to the floor your chest should touch your legs. 
- Reach down, grab a dumbbell in each hand, and let your arms hang straight down and turn the dumbbells so that your palms face in.
- Without moving anything but your arms, slowly pull the dumbbells up close to your body to the sides of your chest. 
- Hold for a second, then lower the weights back down.

Seated dumbbell bent over row

- Stand tall and hold a band shoulder width apart with some tension.
- Starting with your hands in front of you at chest height, pull the band until your arms are out to either side and the band is stretched across your chest.
- Squeeze your shoulder blades together and slowly return to having the band in front of you.

Band Pull Apart

Upper Back Dumbbell tri-set

F. Finisher
F1. Battle ropes
10 rounds of :30 on/:30 off
*You can pick as many different styles from the video as you like and rotate through or stick with one
**If you don’t have battle ropes, try jump rope for 10 rounds of :30 on / :30 off

Battle ropes

W4/D2 Upper Body

My day was kind of in a funk and I didn’t get through the whole workout but I got a good little pump in. Can’t wait to keep going 💪🏼

Jennifer

I think I'm going to love this program. That last circuit was no joke.

Amber

W1/D1 Lower Body

Left your app for a bit and now I’m back at it! 
Great multifunctional workouts are hard to come by.

Yessica Padilla

W1/D2  Upper Body

I know this is progressive so I didn't want to blow myself out the gate. 6.5mph the first two rounds, 7.0mph the second two and 7.5mph the last one. I haven't done any running other than hiit sprints in a minute so this felt solid. Can definitely push for more next time, if my old runner's knee cooperates.

Your workouts are put together so well! Loving them!

Apes

W1/D3 Cardio

Ahhh so sore but this program is killer 👏🏻👏🏻👏🏻

W1/D4 Lower Body

Whitney

W1/D5 Upper Body

That was doable but sooooo tough. I needed a good burn today and this did not disappoint.

HIIT left me in a puddle of sweat but loved it 👏🏻👏🏻

W1/D6 HIIT, Core, & Optional Olympic Lifting

W1/D7 Rest Day

Awesome workout. Modified it for time constraints but I was able to complete almost all the movements in 70min. Loving the program so far!

W2/D1 Lower Body

Didn’t finish! It was a killer! Definitely going to push harder next time.

Definitely stepped it up a notch this week 🥵😅😁

DIDNT get to finish but great workout so far!

W2/D2 Upper Body

W2/D3 Cardio

Week 2 almost done! That last circuit was 🔥

W2/D4 Lower Body

W2/D5 Upper Body

I NEEDED this today! Loved every second! Well, loved/hated every second.

I love how these workouts push you hard and leave you feeling awesome at the end to
Complete!

Kelly

W2/D6 HIIT, Core, & Optional Olympic Lifting

W2/D7  Rest Day

The lunge and jump squat sets were 🔥 loved it

W3/D1 Lower Body

Excellent- and doable in a medium hotel gym

Nadine

Getting stronger! Using 25lb dumbbells for the shoulder finisher! Woohoo

W3/D2 Upper Body

W3/D3 Cardio

The high intensity finishers are such a game-changer.

W3/D4 Lower Body

Missy

W3/D5 Upper Body

I’m officially dead 💀 after this one

W3/D6 HIIT, Core & Optional Olympic Lifting

W3/D7 Rest Day

W4/D1: Lower Body

W4/D3 Cardio

Legs wobbling and hammies on fire 🔥 woohoo 🎉

W4/D4 Lower Body

W4/D5 Upper Body

W4/D6 HIIT, Core, & Optional Olympic Lifting

W4/D7 Rest Day

Some workouts leave you contemplating existence. This is it 🥵❤️👌

That lunge sequence was killer. Not sure I'll be able to sit tomorrow.

I am forever in love with your programming. BB squats up to 206. Pushing myself every week and it's such a love/hate thing... but more love. Lol!

W5/D1 Lower Body

W5/D2 Upper Body

W5/D3 Cardio

Finisher started like a picnic and ended like the Tropic Thunder bridge scene. 😅

W4/D2 Upper Body

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