Name: Playbook - Sarah Herse - W5/D2 Upper Body
Uploaded: 2024-03-20T21:08:54.691Z
Duration: 60 min
Description: W5/D2 Upper Body

Misha SWB

Jessi Mollak

Chris

Warmup x 3 sets
45 seconds of Jumping Jacks
45 seconds of Inchworm push-ups
30 seconds of plank
30 seconds of superman lifts
60 seconds of banded good mornings
30 seconds rest

A. 5 sets
A1. Barbell Bench Press
1 x 5 reps  @ 77.5% of 1 rep max (Note: if you do not know your one rep max, find weights that are challenging in these rep ranges)
3 x 3 reps @ 85%
1 x 1 rep @ 90-95%
*Rest 90 seconds between sets
 
B. 4 sets
B1. Lat Pull Down x 12 reps
*Immediately after last 2 sets, drop pin by 1 and do as many reps as possible
(sub with banded lat pulldowns or banded pull-ups if needed)
*Rest 1 minute between sets
 
C. 4 sets: Arm circuit
C1. Seated DB press x 12 reps
C2. Seated rear delt raise x 12 reps
C3. Bench shotgun crunches (light DB optional) x 15 reps
*Rest 1 minute between sets
 
D. 3 sets: Bicep curl 21's
D1. Dumbbell bicep curl
1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.
*Perform 3 sets of total sequence
*Rest 90 seconds between sets
 
E. 4 rounds for time: High Intensity Circuit (optional)
E1. Dumbbell reverse lunges x 20 reps, alternating
E2. 200 Meters of Row or Run
E3. Burpees x 15 reps

Warmup x 3 sets
45 seconds of Jumping Jacks
45 seconds of Inchworm push-ups
30 seconds of plank
30 seconds of superman lifts
60 seconds of banded good mornings
30 seconds rest

- 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

- 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

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

- 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

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

Warmup

1 x 5 reps  @ 77.5% of 1 rep max (Note: if you do not know your one rep max, find weights that are challenging in these rep ranges)
3 x 3 reps @ 85%
1 x 90-95%
*Rest 90 seconds 

- Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions

Barbell bench press

B. 4 sets
B1. Lat Pull Down x 12 reps
*Immediately after last 2 sets, drop pin by 1 and do as many reps as possible
(sub with banded lat pulldowns or banded pull-ups if needed)
*Rest 1 minute between sets

- 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

C. 4 sets: Arm circuit
C1. Seated DB press x 12 reps
C2. Seated rear delt raise x 12 reps
C3. Bench shotgun crunches (light DB optional) x 15 reps
*Rest 1 minute between sets

- Start by sitting on a bench/box with feet planted on the ground and a dumbbell in each hand (can rest them on thighs)
- Start by bringing the dumbbells to your shoulders with your palms facing you
- With a tall spine/chest and engaged core press up until arms are fully extended
- Bring them back down to shoulder height in a controlled manner to complete one rep.

Dumbbell seated strict press

- Sit on a box or bench at the edge of with feet placed a little in front of knees. 
- Bend over and rest torso on thighs. Grasp dumbbells with each hand under legs. Position elbows with slight bend with palms facing together behind ankles (as shown) or just to sides of ankles.
- Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position throughout movement. 
- Lower in a controlled manner to complete the rep.

Seated rear delt raise

- Sit on a bench or box and place a dumbbell on the tops of your feet.
- Leaning back and holding the sides of the bench as supports 
- Bring your legs off the ground so you are almost laying flat. This is your starting position
- At the same time bring your knees in and chest forward so you are meeting in the middle to created the "crunch" position
- Then return to starting position to complete the rep.

Shotgun bench sit ups with dumbbell between feet

Circuit 1

1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).

2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).

3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.

Bicep Curl 21's

E. 4 rounds for time: High Intensity Circuit (optional)
E1. Dumbbell reverse lunges x 20 reps, alternating
E2. 200 Meters of Row or Run
E3. Burpees x 15 reps

- Stand up straight while grasping a dumbbell in each hand. This is the starting position.
- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.

Dumbbell reverse lunge

-With your back straight, core engaged, and balls of your feet firmly in the straps, push back first with the lower body, then use your upper back to pull hands toward your chest. 
-Release your arms toward the base and bend your knees to glide back to starting position. 
*Think: legs, arms, arms, legs.

Row or Run

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

Circuit 2 - Optional High Intensity Circuit

W5/D2 Upper Body

Rachel

Loved this first workout! Really excited to start this program!

Shannon Aguirre

Omg I hate burpee’s but I did them trust the process and remember those goals! I can finally do cossack squats!!!! Great workout!

Marybelle

W1/D1 Lower Body

Whitney

I like to finish each workout with a metcon—love that these are already included in this program and I don’t have to think about it

W1/D2 Upper Body

Intense leg day but my back is always so angry by the time I get to split squats. Personally have to modify to finish.

Marlene

W1/D3 Lower Body

The timed circuit was a bit confusing but otherwise I loved it.

This program is my favorite from Sarah Herse so far! Feeling great 💪🏼💪🏼

That optional work out was hard I only did the first round 😞

W1/D4 Upper Body

I finally have joined a gym that is not “class” based. I wasn’t sure how it was going to go without a coach telling me what to do, but workouts are great to keep me focused on exactly what to do from start to finish. The video demos are key. Thanks Sarah!

Trish Hayes

Loved it!!  Targeted all the right areas 💗!

Rene

Marieve Carriere

W1/D5 Lower Body

Wowww!! My legs are on 🔥🔥! Loved it!!

W2/D1 Lower Body

Wow! That last circuit… YAZ ❤️‍🔥

Corina

W2/D2 Upper Body

Pavallam

W2/D3 Lower Body

Love the workout, especially the high intensity. Only trouble was the arm circuit. Not sure if I'm supposed to go straight through and then rest, or rest 30 secs between each exercise then repeat for 3 🤷‍♀️

W5/D2 Upper Body

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