Name: Playbook - Sarah Herse - W5/D4 - Upper Body & Abs
Uploaded: 2024-03-20T21:08:55.411Z
Duration: 60 min
Description: W5/D4 - Upper Body & Abs

Diana

Cori

Ashley Chapman

A. Warmup x 3 sets
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. Band pull apart x 20 reps

B.  4 Sets
B1. High incline dumbbell shoulder press x 10 reps
*Rest 1 minute between sets
 
C. 4 Sets
C1. Cable rope pullover x 12 reps
C2. Seated cable rope lat pulldown x 15 reps
C3. Cable crunch x 12 reps
*Rest 30 seconds between sets
 
D. 3 Sets
D1. Cable cross rear delt fly x 12 reps
*Rest 40 seconds between sets
**If you don’t have this machine sub with band pullaparts
 
E. 4 Sets
E1. Single arm bent over dumbbell row x 10/arm
E2. Dumbbell front raises x 10 reps
E3. Dumbbell lateral raises x 12 reps
*Rest 30 seconds between sets

F. Abs x 3 sets
F1. Decline sit-up x 10 reps
F2. Decline reverse crunches x 10 reps
*Rest 90 seconds between sets
**You can also do these on the mat if needed or preferred

A. Warmup x 3 sets
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. Band pull apart x 20 reps

- 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.

Plank jacks

- 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

- 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

- 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

Warmup (upper body 1)

B.  4 Sets
B1. High incline dumbbell shoulder press x 10 reps
*Rest 1 minute between sets

- Sitting on an inclined bench on an almost vertical position (slightly leaned back)
- Holding a dumbbell in each hand and feet planted firmly on the ground
- Bring the dumbbells to your shoulders. Hands should be at about a 45 degree angle out from your face or facing you
- While engaging your core, inhale as you press up and then exhale as you lower them back down to starting position.

High incline dumbbell shoulder press

C. 4 Sets
C1. Cable rope pullover x 12 reps
C2. Seated cable rope lat pulldown x 15 reps
C3. Cable crunch x 12 reps
*Rest 30 seconds between sets

- Adjust the carriage so that it's near the top third of the machine. The exact position will vary based on your height.
- Next, select the amount of resistance you want
- Facing the pulley, grab the rope and step approximately one foot away from the machine. Stand with a slight bend at your hips, your knees, and elbow joints.
- On an exhale, drive your elbows back, pulling the rope down to your thighs. Be sure to keep your shoulders relaxed and your back flat. This completes one rep.

Cable rope pullover

- Sit on box/bench and adjust rope height as needed 
- Pull the rope down engaging your lats throughout the exercise 
- Slowly return the rope back to starting position

Seated Cable Rope Lat Pulldown

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Circuit 1

D. 3 Sets
D1. Cable cross rear delt fly x 12 reps
*Rest 40 seconds between sets
**If you don’t have this machine sub with band pull aparts

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Step back from machine 
- Keeping a slight bend in the elbows and hinging at the hips with slight knee bend
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position in a controlled manner

Cable cross rear delt fly’s

E. 4 Sets
E1. Single arm bent over dumbbell row x 10/arm
E2. Dumbbell front raises x 10 reps
E3. Dumbbell lateral raises x 12 reps
*Rest 30 seconds between sets

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold dumbbell in either arm, reaching toward the floor to start, then pull your arms toward the ceiling - bending at the elbows and shoulder until your elbows are bent to 90 degrees and your upper arm is aligned with your ribs.

Dumbbell single arm bent over rows (on bench)

- 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

- 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 2

F. Abs x 3 sets
F1. Decline sit-up x 10 reps
F2. Decline reverse crunches x 10 reps
*Rest 90 seconds between sets
**You can also do these on the mat if needed or preferred

- Sit on the bench with bent knees and your feet under the padded bar (can adjust angle of bench to increase/decrease difficulty).
- Using momentum from your arms, lift your torso up to bring your chest to your thighs.
- Pause here for a few seconds, then return to the starting position in a controlled decent to complete the rep.

Decline sit-up

- Start on a decline bench 
- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground
- Slowly control your legs back down and repeat for recommended amount of reps

W5/D4 - Upper Body & Abs

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