Name: Playbook - Sarah Herse - W5/D2 - Upper Body (Shoulders & Back Focused)
Uploaded: 2024-03-20T21:08:55.394Z
Duration: 60 min
Description: W5/D2 - Upper Body (Shoulders & Back Focused)

Diana

Cori

Kelly

A. Warm-up x 2 sets
A1. Weighted YTLs x 5 reps
A2. Down dog to up dog x 5 reps
A3. Windshield wipers x 10 reps (5/side)
A4. Push-up negative x 5 reps
 
B. 4 Sets
B1. Dumbbell strict press x 10-12 reps
B2. Dumbbell push press x 6 reps
B3. Dumbbell front raise x 8-10 reps
* Try for the same weights as week 3 but see if you can get an extra rep or 2
**Use a lighter set for the front raises
*Rest 1 minute between sets 
 
C. 4 Sets
C1. Straight arm pulldown (at lat pulldown station) x 10 reps
C2. Lat pulldown x 12 reps
*Rest 1 min between sets
 
D. 3 Sets
D1. Dumbbell lateral raise w/ iso hold x 10 reps (5/side)
D2. Dumbbell lateral raises (both db’s together) x 5 reps
*Rest 45 seconds between sets
 
E. 4 Sets
E1. T-bar row x 12 reps
*Rest 45 seconds between sets
*You can use a landmine with attachment or a towel, or sub with
barbell bent over rows if needed
**Use same weight as week 3 but try to add 1-2 reps
 
F. 4 Sets
F1. Cable face pull x 15 reps
F2. Cable low row x 12 reps
*Rest 1 min between sets
 
G. 4 Sets
G1. Reverse incline y-raise x 10 reps
G2. Reverse incline rear delt fly x 15 reps
*Rest 40 seconds between sets

H.Optional Cardio
If your goals include fat loss or getting in extra steps, today would be a good day to add in some extra light cardio.  Try  for 20+ min on stairmill/incline walk or light jog.

A. Warm-up x 2 Sets:
A1. Weighted YTLs x 5 reps
A2. Down dog to up dog x 5 reps
A3. Windshield wipers x 10 reps (5/side)
A4. Push-up negative x 5 reps

- Standing straight with feet under hips, and arms down by side with palms facing towards you and weight in each hand.
- Spread arms over your head to form letter "Y" (Squeeze shoulder blades together)
- Then, form the letter "T" by extending your arms fully out to the side so they form a 90 degree angle and your palms face the ground.
- Engaging your core raise your arms over your head toward the ceiling to form the letter "L” and hold for a few seconds.

- Return to starting position to complete the movement.

Weighted YTLs

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

(10 reps total - 5/side)

- Lie on your back on the floor and raise your knees to 90 degrees. 
- Spread your arms straight out to your sides for support. 
- Rotate your legs to one side, stopping short of touching the floor. 
- Rotate to the other side. As you improve, bring your arms closer in to your body so they offer less stability. You can also straighten your legs to increase difficulty

Windshield wipers, alternating

- Get into a push up position 
- Lower yourself very slowly until chest reaches ground 
- That completes one rep

*Can be done on knees to modify movement*

Push-up negative

Warm-Up (Upper Body 6)

B. 4 Sets:
B1. Dumbbell strict press x 10-12 reps
B2. Dumbbell push press x 6 reps
B3. Dumbbell front raise x 8-10 reps
* Try for the same weights as week 3 but see if you can get an extra rep or 2
**Use a lighter set for the front raises
*Rest 1 minute between sets

- 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

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms in front of you, until they are at shoulder height.
- Slowly lower the dumbbells down to your hips.

Dumbbell front raise

Circuit 1

C. 4 Sets
C1. Straight arm pulldown (at lat pulldown station) x 10 reps
C2. Lat pulldown x 12 reps
*Rest 1 min between sets

- Grab handles with overhand grip and step back a couple feet
- Feet close stance, keeping your core engaged with a slight hinge in the hips 
- Pull down the handles keeping your arms straight until they reach the mid thigh
- Control the ascent back to the top and repeat for recommended amount of reps

Straight Arm Pull Down (lat pull down station)

*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 pull down

Circuit 2

D. 4 Sets
D1. Dumbbell lateral raise w/ iso hold x 10 reps (5/side)
D2. Dumbbell lateral raises (both db’s together) x 5 reps
*Rest 45 seconds between sets

*5/side - 10 total reps*
- Stand holding a dumbbell in either hand by your side. 
- Slightly bend your knees and raise both dumbbells laterally 
- While keeping one raised, lower one of the dumbbells by your side.
- Repeat same movement on other side. 
- One arm should be holding the dumbbell laterally while the other is moving

Dumbbell alternating lateral raise with iso hold

- 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 3

*You can use a landmine with attachment or a towel, or sub with
barbell bent over rows if needed
E. 3 Sets:
E1. T-bar row x 12 reps
*Rest 45 seconds between sets

**Use same weight as week 3 but try to add 1-2 reps

- Stand over the bar with a wide stance, hips back and chest up. Your arms should be extended. 
- Pull the weight to your upper abdomen/chest area by retracting the shoulder blades and flexing the elbows. 
- Pause briefly at the top of the lift, then return to the starting position.

T-Bar Row (Landmine)

F. 4 Sets
F1. Cable face pull x 15 reps
F2. Cable low row x 12 reps
*Rest 1 min between sets

- Standing tall, with the cable machine more than an arms length away and the rope attachment at eye level, grab the rope attachment with your palms facing down.
- Pull your hands to your ears, like you're showing someone your arm muscles.
- Squeeze your shoulder blades before reaching back to the start position.

Cable rope face full

- Start by tying band around rig or stable surface about one foot off the ground
- Grab other end of band and step about 2-3 feet from rig to get tension in the band
- Slight bend in knees and hip hinge and upper back engaged with tall chest
- Pull elbows straight back in until hands are by your sides 
- Bring them back out again in controlled manner to complete rep

Low Row (using cable or band)

Circuit 4

G. 4 Sets
G1. Reverse incline y-raise x 10 reps
G2. Reverse incline rear delt fly x 15 reps
*Rest 40 seconds between sets

- 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

- With your chest flat on an incline bench and a dumbbell in each hand
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position
- Repeat for recommended amount of reps

Reverse Incline dumbbell rear delt fly

H.Optional Cardio
If your goals include fat loss or getting in extra steps, today would be a good day to add in some extra light cardio.  Try  for 20+ min on stairmill/incline walk or light jog.

W5/D2 - Upper Body (Shoulders & Back Focused)

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