Name: Playbook - Sarah Herse - W4/D5 Upper Body
Uploaded: 2024-03-20T21:08:54.944Z
Duration: 60 min
Description: W4/D5 Upper Body

A. Warm-up x 2 Sets:
A1.Plank Jack Jumping jacks x 10 reps
A2. Incline down dog to plank x 10 reps
A3. Incline scap push-ups x 5
A4. Incline push-ups x 5
*Rest 30 sec b/w sets.
 
B. Barbell (or Dumbbell) Strict press
1 x 5 @ rpe 6 (easy)
2 x 3 @ rpe 6-7
2 x 1 (Final attempt should be a 1 rep max)

C. 4 Sets:
C1. Barbell (or dumbbell) Push jerk
1 x 5
2 x 4
1 x 3
*Increasing in weight each set
**If you’re not comfortable with this movement, you can stick with push press or try it with dumbbells

D. 4 Sets:
D1. Barbell supinated bent over row x 12 reps
*Rest 1 min b/w sets
 
E. 3 Sets:
E1. Incline dumbbell bench press x 12 reps
E2. Reverse incline y-raise x 12 reps
*Rest 45 sec b/w sets
*Note: after the bench, grab a lighter sets of weights for the y-raise and turn around on the bench to face the other direction. If you don’t have an incline bench, perform regular bench press and then standing bent over y-raises
 
F. 3 Sets:
F1. Dumbbell reverse fly x 12 reps
F2. Band pull-aparts x 15 reps
*Rest 45 secs b/w sets
 
G. Finisher
G1. 100 push-ups for time
*Every 2 minutes – perform 5 strict pull-ups (starting at 0:00)
Time cap: 15 minutes
Note: you will set a clock and start with 5 strict pull-ups (use a band if needed) then start accumulating push-ups (with perfect form!). when the clock hits the 2 minute mark, take a pause and perform your 5 pull-ups, then go back to accumulating push-ups. Repeat the pull-ups every 2 minutes until you’ve accumulated all 100

A.    Warm-up x 2 Sets:
A1. Plank Jack Jumping jacks x 10 reps
A2. Incline down dog to plank x 10 reps
A3. Incline scap push-ups x 5
A4. Incline push-ups x 5
*Rest 30 seconds between sets.

- 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.
- Jump up from that and complete one jumping jack to complete one rep of the movement.

Plank jack + jumping jack

- Start with hands on elevated surface and body at a incline
- Push hands on bench and lean back on feet into a "Down dog" position 
- Return to the incline plank position
- Repeat for recommended amount of reps

Incline down dog to plank

- Start in a plank position on elevated surface 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Incline Scap push up

- Start with your hands on a box (or elevated surface)
- Perform a push-up coming down slowly until touches that surface
- Explosively push back up until arms are fully locked out
- Keep your core engaged
- Repeat for recommended amount of reps

Incline push up

Warm Up (Upper body 2)

B. Barbell (or Dumbbell) Strict press
1 x 5 @ rpe 6 (easy)
2 x 3 @ rpe 6-7
2 x 1 (Final attempt should be a 1 rep max)

- 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

C. 4 Sets:
C1. Barbell (or dumbbell) Push jerk
1 x 5
2 x 4
1 x 3
*Increasing in weight each set
**If you’re not comfortable with this movement, you can stick with push press or try it with dumbbells

- 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

D. 4 Sets:
D1. Barbell supinated bent over row x 12 reps
*Rest 1 min b/w sets

- Hold a barbell with a supinated grip (palms facing up). Your feet should be shoulder-width apart.
- Bend your knees and bring your torso forward slightly. Your back should be straight and almost parallel to the floor. This is your starting position.
- Lift the barbell up towards your sternum, keeping your elbows tucked in and close to the body.
- Pause and hold at the top of the movement, squeezing your back muscles. Then, slowly lower the barbell back to the starting position.

Supinated bent over barbell rows

E. 3 Sets:
E1. Incline dumbbell bench press x 12 reps
E2. Reverse incline y-raise x 12 reps
*Rest 45 sec b/w sets
*Note: after the bench, grab a lighter sets of weights for the y-raise and turn around on the bench to face the other direction. If you don’t have an incline bench, perform regular bench press and then standing bent over y-raises

- Sit on the bench and lean back (have it inclined). Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Keep feet planted on ground.
- Press both dumbbells straight up over your chest as you exhale. At the top of the movement, the dumbbells should almost touch each other and your arms should be perpendicular to the floor.
- Reverse the movement and slowly lower the dumbbells back to the top of your chest as you inhale. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso.

Incline Dumbbell Bench Press

- Start by adjusting the bench to a slight incline
- Dumbbell in each hand lay chest down on the bench with arms by your sides
- Palms up raise your arms as high as you can in a controlled manner
- Lower back down and repeat for recommended about of reps

Reverse Incline Y-Raise

Circuit 1

F. 3 Sets:
F1. Dumbbell reverse fly x 12 reps
F2. Band pull-aparts x 15 reps
*Rest 45 secs b/w sets

- Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. - Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
- Keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. 
- Pause, then slowly return to the starting position to complete the rep.

Dumbbell reverse fly

- 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

Circuit 2

G. Finisher
G1. 100 push-ups for time
*Every 2 minutes – perform 5 strict pull-ups (starting at 0:00)
Time cap: 15 minutes
Note: you will set a clock and start with 5 strict pull-ups (use a band if needed) then start accumulating push-ups (with perfect form!). when the clock hits the 2 minute mark, take a pause and perform your 5 pull-ups, then go back to accumulating push-ups. Repeat the pull-ups every 2 minutes until you’ve accumulated all 100 reps
*To scale this workout, you can do incline push-ups, or cut the number of push-ups back to 75 or 50

- 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

- 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

Finisher

W4/D5 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

Ashley Chapman

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

Misha SWB

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/D2 Upper Body

W4/D3 Cardio

Legs wobbling and hammies on fire 🔥 woohoo 🎉

W4/D4 Lower 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/D5 Upper Body

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