Name: Playbook - Sarah Herse - W4/D5 Full Body
Uploaded: 2024-03-20T21:08:54.877Z
Duration: 80 min
Description: W4/D5 Full Body

Tara Wood

Dominika

Misha SWB

Warm-up x 2 sets
Run/Bike/Row x 90 seconds (any machine you have access to)
Plank x 40 seconds
Wall Sit x 30 seconds
Glute Bridges with mini band x 30 seconds
Rest 30 seconds between sets.
 
A. 3 sets
A1. Barbell Paused Back Squat with Mini Band x 8 reps @ RPE 7-8
Rest 90 seconds between sets.
 
B. 3 sets : Circuit 1
B1. Kettlebell or Dumbbell hang snatch x 8 reps/side
B2. Plate or Kettlebell Halo x 60 seconds (30 seconds each direction)
B3. Dumbbell or Kettlebell Front Squat x 30 seconds per side (60 seconds total)
Rest 90 seconds between sets

C. 3 sets : Circuit 2
C1. Supinated barbell rows x 10 reps with a pause & squeeze at the top of each rep
C2. Plank Tuck-ins on med ball x 45 seconds (if you don’t have a ball, you can use sliders or just jump/step the feet in)
C3. Reverse Hyper on bench x 45 seconds (pause each rep at the top, can wear mini band above knees if you have one)
Rest 90 seconds between sets.
 
D. 3 sets
D1. Kettlebell or Dumbbell Farmers Carry x 200 meters as heavy as possible
*If you don't have room to carry these, then do a static hold in place for 60-90 seconds each set
Rest 90 seconds between sets.
 
E. High Intensity Circuit
21-18-15-12-9-6-3 reps for time of:
E1. Kettlebell Sumo Deadlift High pulls
E2. Barbell Push Jerks (*sub with dumbbell jerks or push press if preferred)
*Complete 21 Sumo Deadlift High Pulls, 21 Push Jerks, 18 Sumo Deadlift High Pulls, 18 Push Jerks, 15 Sumo Deadlift High Pulls, etc.

2 sets
Run/Bike/Row x 90 seconds (any machine you have access to)
Plank x 40 seconds
Wall Sit x 30 seconds
Glute Bridges with mini band x 30 seconds
Rest 30 seconds between sets.

High plank hold

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall sit

Banded glute bridges

Warmup

A. 3 sets
A1. Barbell Paused Back Squat with Mini Band x 8 reps @ RPE 7-8
Rest 90 seconds between sets.

Barbell paused back squat with mini band

B. 3 sets : Circuit 1
B1. Kettlebell or Dumbbell hang snatch x 8 reps/side
B2. Plate or Kettlebell Halo x 60 seconds (30 seconds each direction)
B3. Dumbbell or Kettlebell Front Squat x 30 seconds per side (60 seconds total)
Rest 90 seconds between sets

8/side

- Pull the kettlebell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the kettlebell as you pull

Kettlebell Hang Snatch

You could also do this with a kettlebell, do 30 seconds in each direction

Moving both arms, bring the weight plate down past your right shoulder, down just past your hips and then back up over your left shoulder. In this way, the weight plate should complete a circular movement and pass around your head like a halo

Plate halo

Perform 30 seconds on each side
- With one dumbbell in the rack position, lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

Single arm Dumbbell Front Rack Squat

Circuit 1

C. 3 sets : Circuit 2
C1. Supinated barbell rows x 10 reps with a pause & squeeze at the top of each rep
C2. Plank Tuck-ins on med ball x 45 seconds (if you don’t have a ball, you can use sliders or just jump/step the feet in)
C3. Reverse Hyper on bench x 45 seconds (pause each rep at the top, can wear mini band above knees if you have one)
Rest 90 seconds between sets.

10 reps with a pause & squeeze at the top of each rep

Supinated bent over barbell rows

- Start in a plank position with feet on medball
- Bring your knees toward your elbows 
- Extend legs back out to starting position

Plank Tuck-in on Medball

Reverse hyper on bench with mini band

Circuit 2

D. 3 sets
D1. Kettlebell or Dumbbell Farmers Carry x 200 meters as heavy as possible
Rest 90 seconds between sets.
*If you don't have room to carry these, then do a static hold in place for 60-90 seconds each set

- Holding onto a  kettlebell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
- Keep the kettlebells 1-2" away from your body.

Kettlebell farmers carry

E. High Intensity Circuit
21-18-15-12-9-6-3 reps for time of:
E1. Kettlebell Sumo Deadlift High pulls
E2. Barbell Push Jerks *sub with dumbbell jerks or push press if preferred
*Complete 21 Sumo Deadlift High Pulls, 21 Push Jerks, 18 Sumo Deadlift High Pulls, 18 Push Jerks, 15 Sumo Deadlift High Pulls, etc.
Go light on the push jerk, ladies try for 45-65#, men try for 65-95#

Try for a moderate/heavy weight, women try for 35-53, men try for 53-70# KB

Step 1: With a kettlebell on the floor, stand on top of it with your feet wider than your shoulders and toes pointed outward.
Step 2: Hinge hips back and reach down to grab the kettle bell.
Step 3: Pull your hips down and lift your chest as your drive your knees way out.
Step 4: With a flat back, stand and lift the kettle bell off the ground until your legs fully extend.
Step 5: Use that momentum and pull your elbows high and to the outside.
Step 6: Keep the kettlebell tight to the body like you are zipping up a zipper.
Step 7: Continue to bring the kettlebell up until the handle gently contacts your chest bone.
Step 8: Make sure to squeeze your glute and keep your belly tight at the top of the motion.
Step 9: Bring the kettlebell back down to your waist and immediately squat down as you absorb into the next repetition.
Step 10: Descend until the kettlebell gently touches the floor.

Kettlebell Sumo Deadlift High Pull

Go light on the push jerk, ladies try for 45-65#, men try for 65-95#
Can also sub with dumbbells if preferred
- Standing tall, feet hip width apart and abs engaged, hold a barbell at your shoulders.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the barbell toward the ceiling.
- Dip slightly as you press over your head.
- Lower with control and pause at the shoulders before starting again.

Barbell push jerks

High intensity circuit 3

W4/D5 Full 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

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

Francess

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 💪

Kelly

W2/D1 Lower Body

LANA

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 🏋️‍♀️

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

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

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

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

W4/D4 Upper 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/D5 Full Body

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