Name: Playbook - Sarah Herse - W4/D4 - Upper Body & Abs
Uploaded: 2024-03-20T21:08:55.286Z
Duration: 60 min
Description: W4/D4 - Upper Body & Abs

Diana

Cori

Kelly

Ashley Chapman

Corina

Brandy

A. Warmup x 3 Sets
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. Band pull apart x 20 reps
 
B. 4 Sets
B1. Machine (or db/barbell) incline press
2 x 12
2 x 10
*Rest 45 seconds between sets
*Increase in weight from week 2

C. 4 Sets
C1.Chin-ups x 6 reps (use assistance as needed)
C2. Cable rope (or band) pullover x 12 reps
*Rest 30 seconds between sets
 
D. 3 Sets
D1. Single arm alternating lateral raise x 20 reps (10/arm)
D2. Single arm alternating strict press x 20 reps (10/arm)
D3. Single arm alternating upright row x 20 reps (10/arm)
*Rest 1 minute
 
E. 4 Sets
E1. Seated wide grip cable row x 8 reps
*Rest 1 minute between sets
 
F. 4 Sets:
F1. In & out push-ups x 5-10 reps of complex
F2. Plank shoulder taps x 16 reps (8/side)
F3. Supported (or hanging or lying) leg raises x 12 reps
*Rest 1 minute between sets

G. Optional additional abs -Quick dumbbell ab burner  x 4 Rounds
G1. 10 dumbbell overhead sit-ups
G2. 10 ceiling crunches 
G3. 10 hip lifts (heels to the ceiling)
G4. 10 dumbbell Russian twists
*Rest 20-30 secs b/w rounds

A. Warmup x 3 Sets:
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. Band pull apart x 20 reps

- 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

- 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

- 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

- 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

Warmup (upper body 1)

Sub with db incline press if you don't have this machine

B. 4 Sets
B1. Machine (or db/barbell) incline press
2 x 12
2 x 10
*Rest 45 seconds between sets
*Increase in weight from week 2

- Adjust so handles are aligned with the upper portion of chest and keep back flat against padding 
- Grab with overhand grip (starting positon)
- Slowly press handles forward until your arms are fully extended then return to starting position in controlled manner
- Repeat for recommended amount of reps

Machine Incline Press

C. 4 Sets
C1.Chin-ups x 6 reps (use assistance as needed)
C2. Cable rope (or band) pullover x 12 reps
*Rest 30 seconds between sets

*Use as much 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

- Adjust the carriage so that it's near the top third of the machine. The exact position will vary based on your height.
- Next, select the amount of resistance you want
- Facing the pulley, grab the rope and step approximately one foot away from the machine. Stand with a slight bend at your hips, your knees, and elbow joints.
- On an exhale, drive your elbows back, pulling the rope down to your thighs. Be sure to keep your shoulders relaxed and your back flat. This completes one rep.

Cable rope pullover

Circuit 1

D. 3 Sets
D1. Single arm alternating lateral raise x 20 reps (10/arm)
D2. Single arm alternating strict press x 20 reps (10/arm)
D3. Single arm alternating upright row x 20 reps (10/arm)
*Rest 1 minute

(20 reps - 10/arm alternating)
- With a dumbbell in each hand 
- Raise one arm with a slight bend at the elbow until you reach shoulder height while other arm stays by your side 
- Lower back down until your arm is by your side 
- Repeat on opposite arm 
- Complete recommended amount of reps

Single Arm Lateral Raise (alternating)

(20 reps - 10/arm alternating)
- Start with feet hip-width apart and dumbbells in the front rack position (elbows out in front)
- Start by pressing with one arm straight overhead until it is fully extended overhead while the other stays at your shoulder 
- When bringing that dumbbell back down to your shoulder start pressing the other arm up overhead until fully extended
- Keep alternating the presses until all reps completed

Dumbbell Alternating Overhead Press

(20 reps - 10/arm alternating)
- With a dumbbell in each hand and feet hip width apart 
- Hold dumbbell in front of your thigh with arms fully extended
- While one arm stays straight, pull the other arm up with your elbow pointing toward the ceiling until dumbbell reaches chest height
- Lower back down in controlled manner and repeat on opposite side until recommended amount of reps are completed

Single Arm Alternating Upright Row

Circuit 2

E. 4 Sets
E1. Seated wide grip cable row x 8 reps
*Rest 1 minute between sets

- Sit facing the cable row machine and place your feet on the foot rests.
- Grasp the long bar with a wider-than-shoulder-width grip and slide your bottom backward until your knees are almost straight. You torso should be leaning forward and your arms should be fully extended.
- Exhale as you slowly lean backward, straighten your back, and pull the bar to your abdomen. Pull your shoulders back and stick out your chest at the top of the movement.
- Inhale as you slowly lean forward and return the bar to the starting position, with your arms fully extended and your lower back bent forward.

Seated wide grip cable row

F. 4 Sets:
F1. In & out push-ups x 5-10 reps of complex
F2. Plank shoulder taps x 16 reps (8/side)
F3. Supported (or hanging or lying) leg raises x 12 reps
*Rest 1 minute between sets

*5-10 reps of complex*

- Start with your arms wider than shoulder width
- Perform a push up and use the momentum coming up to switch your hand position to more narrow position
- Perform another push up
- That completes one rep

In & out push ups

*16 reps - 8/side*
- 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

*sub with hanging or lying leg raises if needed

- Stand in the captain's chair frame and place your forearms on the padded armrests. Grab the handles, if available. 
-Check that your arm position is firm (stable arms enable you to lift your legs with proper form). Your back should be straight.
- Inhale and engage your abdominal muscles to prepare for the leg lift.
- Bend your knees slightly and raise your legs upward until your quads are parallel to the ground. Lower your legs in a controlled movement, exhaling as you go, until you're back in the starting position.

Supported leg raise

Circuit 3

4 Rounds
- Dumbbell overhead sit up x 10 reps
- Ceiling crunches x 10 reps
- Hip lift x 10 reps
- Dumbbell Russian twist x 10 reps
*Rest 45 sec b/w sets

- 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

- Start by laying on your back with feet firmly planted on ground, legs should be bent at 90 degree angle.
- Arms straight up extended towards ceiling
- Keeping arms straight, crunch up and forward as far as you can
- Lower back down to starting position to complete rep.

Ceiling crunches

- Laying on your back, place your arms by your sides for support
- Lift legs off ground and extend them straight up (heels towards sky)
- Lift your hips until they are off the ground and then lower them back down 
- Try to keep this movement controlled as possible

*Can use your arms/hands for support if needed*

Hip lift

- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold a dumbbell in your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.

W4/D4 - Upper Body & Abs

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