Name: Playbook - Sarah Herse - W4/D2 Upper Body
Uploaded: 2024-03-20T21:08:54.603Z
Duration: 60 min
Description: W4/D2 Upper Body

Chris

Warmup x 3 sets
45 seconds of Jumping Jacks
45 seconds of Inchworm push-ups
30 seconds of plank
30 seconds of superman lifts
60 seconds of banded good mornings
30 seconds rest

A. 5 sets
A1. Barbell Bench Press
2 x 5 reps  @ 77.5% of 1 rep max (Note: if you do not know your one rep max, find weights that are challenging in these rep ranges)
3 x 4 reps @ 82.5%
*Rest 90 seconds between sets
 
B. 4 sets - lat superset
B1. Lat pulldown x 12 reps
B2. Cable straight bar pullover x 10 reps
Sub with band if needed, do not rest between movements
*Rest 1 minute between sets
 
C. 3 sets: Arm circuit
C1. Cable or band tricep pushdown x 20 reps
C2. DB Strict Press x 12
C3. Dumbbell Lateral Raises x 20 reps
*Rest 2 minutes between sets
 
D. 3 sets 
D1. Dumbbell bicep curls x 8 reps
D2. Dumbbell hammer curls x 8 reps
D3. Reverse crunches on bench x 15 reps
*Do not rest between bicep curl movements (use lighter weights)
**Rest 1 minute between sets
 
 E. 4 rounds for time: High Intensity Circuit (optional)
E1. push-ups x 12 reps
E2. kettlebell or DB swings x 12 reps
E3. mountain climbers x 24 reps (heel to hand)
E4. Dumbbell split squats x 12 reps/side

Warmup x 3 sets
45 seconds of Jumping Jacks
45 seconds of Inchworm push-ups
30 seconds of plank
30 seconds of superman lifts
60 seconds of banded good mornings
30 seconds rest

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.

Superman lifts

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

Warmup

A. 5 sets
A1. Barbell Bench Press
2 x 5 reps  @ 77.5% of 1 rep max (Note: if you do not know your one rep max, find weights that are challenging in these rep ranges)
3 x 4 reps @ 82.5%
*

- Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, 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, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions

Barbell bench press

B. 4 sets
B1. Lat pulldown x 12 reps
B2. Cable Straight bar pullover x 10 reps
Sub with band if needed, do not rest between movements
*Rest 1 minute between sets

*You can sub with banded lat pulldowns if you don't have the machine
- Grab the bar with your palms facing forward 
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  - Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Lat pulldown

- Grab the bar with an overhand grip, your hands shoulder-width apart. 
- Keeping your arms straight, pull the bar down in an arc while squeezing your shoulder blades together and keeping your core tight. 
- When the bar reaches your thighs, pause and then return to the start position.

Cable straight bar pullover

Lat superset

C. 3 sets: Arm circuit
C1. Cable or band tricep pushdown x 20 reps
C2. Dumbbell Strict Press x 12
C3. Dumbbell Lateral Raises x 20 reps
*Rest 2 minutes between sets

- Face the triceps pushdown cable machine and grasp the horizontal cable bar or rope attachment (depending on the machine your gym has) with an overhand grip.
-﻿ Adjust the bar or rope grips to about chest level.
- Start by bracing your abdominals.
- Tuck your elbows in at your sides and position your feet slightly apart﻿
- Push down until your elbows are fully extended but not yet in the straight, locked position. Keep your elbows close to your body and bend your knees slightly on the pushdown. Resist bending forward. Try to keep your back as straight as possible as you push down.﻿
- As you exhale, return to the starting point using a controlled movement. Try not to crash the weights.

Cable rope (or band) tricep pushdown

DB Strict Press x 10 reps @ 21x1 tempo (two counts down and pause at top and bottom, try to increase weight this week)

- 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

- 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

Circuit 1 - Arms

D. 3 sets 
D1. Dumbbell bicep curls x 8 reps
D2. Dumbbell hammer curls x 8 reps
D3. Reverse crunches on bench x 15 reps
*Do not rest between bicep curl movements (use lighter weights)
**Rest 1 minute 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

- Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
- After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell hammer curl

- Lie on bench with your back and butt on the seat and legs freely to move. 
- Holding onto the sides of the bench above your head bend both knees and lift your feet, legs, and butt off the ground/bench towards the ceiling. 
- Return to a horizontal position with your feet and legs still elevated off the ground to complete the rep.

Reverse crunches on bench

Circuit 2

E. 4 rounds for time: High Intensity Circuit (optional)
E1. Push-ups x 12 reps
E2. kettlebell or DB swings x 12 reps
E3. mountain climbers x 24 reps (heel to hand)
E4. Dumbbell split squats x 12 reps/side

- 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

- Stand with your feet shoulder-width apart, your toes pointed slightly outward, and hold a dumbbell with both hands.
- Squat and bring the dumbbell between your legs.
- Stand up and swing the dumbbell up to about chest height.
- Return to the squat position and repeat for the duration of the set.

Dumbbell or kettlebell swings

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the foot is approximately next to your hand. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed next to your other hand. 
- Repeat in an alternating fashion.

Mountain climbers (heel to hand)

12/side - 24 total reps

- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Extend hip and knee to drive up to start position; repeat for specified reps
- Perform set with opposite leg

Dumbbell split squats

Circuit 3 - High Intensity Circuit

W4/D2 Upper Body

Rachel

Loved this first workout! Really excited to start this program!

Shannon Aguirre

Omg I hate burpee’s but I did them trust the process and remember those goals! I can finally do cossack squats!!!! Great workout!

Marybelle

W1/D1 Lower Body

Whitney

I like to finish each workout with a metcon—love that these are already included in this program and I don’t have to think about it

Misha SWB

W1/D2 Upper Body

Intense leg day but my back is always so angry by the time I get to split squats. Personally have to modify to finish.

Marlene

W1/D3 Lower Body

The timed circuit was a bit confusing but otherwise I loved it.

This program is my favorite from Sarah Herse so far! Feeling great 💪🏼💪🏼

That optional work out was hard I only did the first round 😞

W1/D4 Upper Body

I finally have joined a gym that is not “class” based. I wasn’t sure how it was going to go without a coach telling me what to do, but workouts are great to keep me focused on exactly what to do from start to finish. The video demos are key. Thanks Sarah!

Trish Hayes

Loved it!!  Targeted all the right areas 💗!

Rene

Marieve Carriere

W1/D5 Lower Body

Wowww!! My legs are on 🔥🔥! Loved it!!

W2/D1 Lower Body

Wow! That last circuit… YAZ ❤️‍🔥

Corina

W2/D2 Upper Body

Pavallam

W2/D3 Lower Body

Love the workout, especially the high intensity. Only trouble was the arm circuit. Not sure if I'm supposed to go straight through and then rest, or rest 30 secs between each exercise then repeat for 3 🤷‍♀️

W4/D2 Upper Body

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