Name: Playbook - Sarah Herse - W4/D4 Upper Body
Uploaded: 2024-03-20T21:08:54.865Z
Duration: 70 min
Description: W4/D4 Upper Body

I loved the back focus today. That hiit was crazy awesome.

LANA

Those 400 metre sprints at the end... left me for dead

Misha SWB

Welp just glad the last circuit was just 4 rounds 😂😅

Kelly

The HIIT section was butt kicking but i didnt give up!

Francess

Nadine

Warm-up x 3 sets
Plank Jacks x 20 reps
High Knees x 20 reps
Hollow Body Hold x 10 seconds
Downward Dog Stretch x 30 seconds
Rest 30 seconds between sets.
 
A. 7 sets
A. Barbell Power Cleans
(sub with barbell bent over rows if preferred)
3 x 5 reps
2 x 4 reps
2 x 3 reps
*Increase in weight each set
Rest 60 seconds between sets.
 
B. 4 sets
B1. Barbell Strict Press + Push Press x 3 + 3 reps
*Complete 3 reps Strict Press then immediately into 3 Push Press.
*Start at 80% of Strict Press 1 rep max (if you know your max) and increase each set.
Rest 1 minute between sets.
 
C. 3 sets
C1. Dumbbell Lateral Raise x 15 reps with light weights (slow & controlled)
C2. TRX or ring Rows x 12 reps
C3. TRX or ring reverse fly x 10 reps
Rest 30 seconds between sets.
 
 
D. 4 sets
D1. Pike handstand push-ups (or strict HSPUs if you can do them) x 10 reps
Rest 1 minute between sets
 
F. 4 sets : Moderate Intensity Cardio Circuit
F1. Run or Row x 400 Meters
F2. Down Ups x 10 reps 
F3. 1/2 turkish Get Ups x 10 reps (5/side)
F4.Jumping Jacks or double unders  x 20 reps
F3. Plank Hold x 45 seconds
F4. Russian Kettlebell Swings x 30 reps
F5. Goblet Squats x 10 reps
*Keep heart rate moderate & steady

Plank Jacks x 20 reps
High Knees x 20 reps
Hollow Body Hold x 10 seconds
Downward Dog Stretch x 30 seconds
Rest 30 seconds between sets.

Plank jacks

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

Hollow hold

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward dog

Warmup

(sub with barbell bent over rows if preferred)
A. 7 sets
A. Barbell Power Cleans:
3 x 5 reps
2 x 4 reps
2 x 3 reps
*Increase in weight each set
Rest 60 seconds between sets.

Barbell power clean

B. 4 sets
B1. Barbell Strict Press + Push Press x 3 + 3 reps
*Complete 3 reps Strict Press then immediately into 3 Push Press.
*Start at 80% of Strict Press 1 rep max (if you know your max) and increase each set.
Rest 1 minute between sets.

- Hip-width stance
- Hands just outside of shoulders
- Elbows slightly in front of the bar
- Full grip on the bar
- Bar moves over the middle of the foot
- Torso and legs static
- Heels down
- Shoulders push up into the bar
- Complete at full arm extension

Barbell strict press

Stand with feet shoulder-width apart and grip the bar with your fingertips, elbows pointing forward. Rest the bar on the front of your shoulders. Drop down into a shallow dip, keeping your weight balanced over your mid-foot. Press up through your heels. Drive the bar directly above your head until your arms are straight. Lower the bar down to your chest. Maintain a neutral arch in your spine throughout the move.

Barbell Push Press

Circuit 1

C. 3 sets
C1. Dumbbell Lateral Raise x 15 reps with light weights (slow & controlled)
C2. TRX or ring Rows x 12 reps
C3. TRX or ring reverse fly x 10 reps
Rest 30 seconds between sets.

- 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

- Start with arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Ring rows

TRX reverse fly

Circuit 2

If you can do strict handstand push-ups, do that instead. To modify, perform regular push-ups

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

F. 4 sets : Moderate Intensity Cardio Circuit
F1. Run or Row x 400 Meters
F2. Down Ups x 10 reps 
F3. 1/2 Turkish Get Ups x 10 reps (5/side)
F4.Jumping Jacks or double unders  x 20 reps
F3. Plank Hold x 45 seconds
F4. Russian Kettlebell Swings x 30 reps
F5. Goblet Squats x 10 reps
*Keep heart rate moderate & steady

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body into a plank, lower your chest all the way to the ground
- Hop feet back in and stand up

Down Ups

One half turkish get up

- 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

High plank hold

Russian kettlebell swings

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend you legs to come back up

Goblet squat

Moderate Intensity Cardio Circuit 2

W4/D4 Upper Body

Madison

First day of this one and I am absolutely loving it! Love the explosiveness 😁

Alic

Whitney

W1/D1 Lower Body

Day 2 and I'm truly loving the Olympic lifts

Rebekah

Madi

W1/D2 Upper Body

Awesome workout! Loved the circuit at the end. Really looking forward to completing this program. These workouts are so  what I needed right now.

Siobhan

Dominika

W1/D3 Lower Body

That tabata at the end was killer, I barely made it through 😭

Got to make it to the gym before work and this workout was perfect!

Ashley Chapman

Great workout! Love, love, love the stretches at the end! Wish there are stretches for each day

W1/D4 Upper Body

The only thing that got me through the last part was the descending ladder!💪🏻😂

Jennifer

I was super stoked about today but I unfortunately hurt my back on the front squat. Listened to my body and skipped most everything else. That being said, this is week one and I'm loving this program and my first time with Olympic lifting. Here's to quick healing!

W1/D5 Full Body

🥵 Oh my. Definitely kicking up the challenge. Today was a finisher.

This one made me feel 43 🤣
Good stuff!  Growin them 💪

W2/D1 Lower Body

W2/D2 Upper Body

Gurl, you really killed me today. I really couldn't even imagine I could push through this, but here am I, sweaty at the end.

Those mountain climbers toward the end wrecked me ❤️❤️

Casey

W2/D3 Lower Body

Love these so much! Just enough challenge to push my self but not give up!

Laura

W2/D4 Upper Body

Those wall walls got me 😮‍💨!  Thanks for the great workout 🏋️‍♀️

Tara Wood

W2/D5 Full Body

Loved it!  I’m seeing changes already!  Excited to see end results.  I’ll be ready for “Unleash The Beast”!

Fantastic! Last circuit is real butt kicker!

W3/D1 Lower Body

W3/D2 Upper Body

W3/D3 Lower Body

Mackenzie

W3/D4 Upper Body

That was tough at the end😩Great workout 🏋️‍♂️ Thank you 😊

Seened like too many circuits after heavy squats. Other than that, great

W3/D5 Full Body

W4/D1 Lower Body

That was a fun high intensity. My fave so far.

W4/D2 Upper Body

W4/D3 Lower Body

W4/D5 Full Body

The high intensity was a lot today. I worked up to 20 and then went back down to keep pushing through 12 minutes 🥵

Holy crap last circuit almost made me 🤢 at the gym…now that’s a good wo!

W5/D1 Lower Body

Modified that high intensity but did the dang thing

W5/D2 Upper Body

Wish I could add exercises to any workout. Depending on the week, I add extra or even add another body area.

W5/D3 Lower Body

I felt that in my core today on the suitcase lifts.

Great workout 🏋️‍♂️!  Thank you 😊

When looking at the workout it says one thing and then I go to start the workout and it changes. A bit frustrating.

W5/D4 Upper Body

High intensity says 10 reps but also 5 in description. That threw me a bit but otherwise, this workout really kicked my 🍑. Felt like an hr of cardio!

W5/D5 Full Body

W6/D1 Lower Body

W6/D2 Upper Body

W6/D3 Lower Body

W6/D4 Upper Body

Oh hell yeah! That was a great ending to 6 weeks and a very happy birthday workout for me 🥰 Thanks girl!

Great end to the program!  Thank you 😊

W4/D4 Upper Body

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