Name: Playbook - Sarah Herse - W5/D4 Upper Body
Uploaded: 2024-03-20T21:08:54.714Z
Duration: 60 min
Description: W5/D4 Upper Body

Chris

Warmup x 2 rounds of
50 high knees
50 butt kickers
5 inchworm push-ups
10 banded overhead press
20 band pull aparts

A. 4 sets
A1. Barbell Strict Press x 10 reps
A2. alternating dumbbell bicep curls x 20 reps (alternating, 10/arm)
*Rest 1 minute between sets
 
B. 4 sets
B1. Chin up x 10 reps (can use machine or band to assist, palms should face you)
B2. Push-ups x 15 reps (modify as needed)
*Rest 1 minute between sets
 
C. 3 sets: Upper body circuit
C1. Tricep rope (or band) push down x 10 reps
C2. Rope (or band) bicep curls x 12 reps
C3. Low plank hip dips x 20 reps
*Rest 1 minute between sets
 
D. High Intensity Circuit (optional): 3-6-9-12-15-18 reps of
D1. dumbbell clean & push press
D2. push-ups
D3. air squats
*(perform 3 of each movement, then 6, then 9, and so on)

Warmup x 2 rounds of
50 high knees
50 butt kickers
5 inchworm push-ups
10 banded overhead press
20 band pull aparts

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

- 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 with both feet on the center of the band, hip width apart.
- Bring the other side of the band to shoulder height with palms facing away from you and elbows pointed to the ground.
- Driving through your feet without the use of legs (or dip movement) press arms straight up keeping shoulders down (don't get into a shrug position).
- Slowly lover back down to starting position to complete the rep.

Banded overhead press

- 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

A. 4 sets
A1. Barbell (or dumbbell) Strict Press x 10 reps
A2. alternating dumbbell bicep curls x 20 reps (alternating, 10/arm)
*Rest 1 minute between sets

- 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 (or dumbbell) strict press

10/arm

- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl one dumbbell contracting your bicep and the other still by your side. Continue to raise the weights until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbell back to the starting position. Then repeat on the other arm.
- Repeat for the recommended amount of repetitions.

Single arm alternating dumbbell bicep curls

Circuit 1

B. 4 sets
B1. Chin up x 10 reps (can use machine or band to assist, palms should face you)
B2. Push-ups x 15 reps (modify as needed)
*Rest 1 minute between sets

Use band or machine to assist if needed!

- Grab the pull-up bar with the palms facing you
- Pull your torso up until your head is around the level of the pull-up bar                                                                                                                                  - Keep you elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-Up

- 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

Circuit 2

C. 3 sets
C1. Tricep rope (or band) push down x 10 reps
C2. Rope (or band) bicep curls x 12 reps
C3. Low plank hip dips x 20 reps
*Rest 1 minute between sets

- Face the triceps pushdown cable machine and grasp the horizontal cable bar or rope attachment (depending on the machine your gym has) with an overhand grip.
-﻿ Adjust the bar or rope grips to about chest level.
- Start by bracing your abdominals.
- Tuck your elbows in at your sides and position your feet slightly apart﻿
- Push down until your elbows are fully extended but not yet in the straight, locked position. Keep your elbows close to your body and bend your knees slightly on the pushdown. Resist bending forward. Try to keep your back as straight as possible as you push down.﻿
- As you exhale, return to the starting point using a controlled movement. Try not to crash the weights.

Cable rope tricep pushdown

- Start by standing tall, holding a cable bar with palms up and keeping your abs engaged to avoid leaning.
- Keeping your upper arm locked to your ribs, bent at the elbow to pull your hands toward your shoulders.
- Slowly lower the bar back to your hips after reaching close to shoulder height.

Cable rope bicep curl

- Get into plank position on forearms (not hands)
- Be sure to keep your body in a straight line and not have you hips sinking or being too high.
- Keeping your upper body as stationary as possible swivel your hips side to (rotating your hip area).

Low plank hip dips

Circuit 3

D. High Intensity Circuit (optional): 3-6-9-12-15-18 reps of
D1. dumbbell clean & push press
D2. push-ups
D3. air squats
*(perform 3 of each movement, then 6, then 9, and so on)

- Place dumbbells on floor. If you can’t pick up the dumbbells without rounding your lower back, start with the dumbbells hanging at your sides.
- Grip the dumbbells with your arms straight. Your head, spine, and pelvis should all be aligned.
- Draw your shoulders back and downward (think “proud chest”),
- Push your feet hard into the floor and squeeze your abs and glutes. Extend your hips and knees to get the dumbbells moving upward.
- As the weights pass knee level, shrug your shoulders hard, squeeze your glutes again.
- Thrust your elbows forward so that they come under the dumbbells and you “catch” the weights at shoulder level, bending your knees to drop into a quarter squat. 
- Brace your core, press the weights straight overhead to lockout while keeping your ribs down. Reverse the motion to bring the weights back to shoulder level, and then bend your hips back to lower them to the floor (or your knees) again.

Dumbbell clean and push press

- Lie on the floor face down and place your hands about shoulder width apart
- Lower yourself downward until your chest almost touches the floor
- Push through your hands and press your upper body back up to the starting position when arms are fully locked out 
- Repeat for recommended amount of reps
*Can do on your knees if need to modify

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

Circuit 4 - High Intensity Circuit

W5/D4 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

Misha SWB

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/D4 Upper Body

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