Name: Playbook - Sarah Herse - W5/D4 Upper Body
Uploaded: 2024-03-20T21:08:55.246Z
Duration: 60 min
Description: W5/D4 Upper Body

Missed you 
Came back to the app today!!!

Marybelle

December

Warmup:
3 rounds of
30 high knees
30 butt kickers
5 inchworm push-ups
10 banded overhead press
10 banded good mornings
 
A. 4 sets
A1. Dumbbell Arnold press x 12 reps
A2. Dumbbell Bicep Curl x 12 reps
Rest 30 seconds between sets
 
B. 4 sets
B1. Assisted pull-up machine x 12 reps
B2. Assisted dip machine x 10 reps
Rest 30 seconds between sets
 
C. 3 sets
C1. Tricep rope push down x 10 reps
C2. Rope bicep curls x 12 reps
C3. Low plank hip dips x 20 reps
*Rest 1 minute between sets
 
D. Burnout - 2 sets using band 
D1. Banded front raise x 10 reps
D2. Banded overhead press x 10 reps
D3. Banded behind the neck overhead press x 10 reps
D4. Banded front raise x 10 reps
 
 
E. Ab circuit (optional): 4 sets
E1. Lemon squeezers x 6 reps
E2. Single leg v-ups x 8 reps (4/side)
E3. Sit-ups x 10 reps
E4. Plank shoulder taps x 12 reps (6/side)
Rest 30 seconds between rounds

Warmup:
3 rounds of
30 high knees
30 butt kickers
5 inchworm push-ups
10 banded overhead press
10 banded good mornings

- 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 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

A. 4 sets
A1. Dumbbell Arnold press x 12 reps
A2. Dumbbell Bicep Curl x 12 reps
Rest 30 seconds between sets

- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Seated Arnold press

- 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 the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.

Dumbbell bicep curl

Circuit 1

B. 4 sets
B1. Assisted pull-up machine x 12 reps
B2. Assisted dip machine x 10 reps
Rest 30 seconds between sets

- Hold the bar just outside shoulder width and hang at full arm extension
- Keeping your body straight, contract your lats to pull yourself up as high as you can, driving your elbows down
- Lower with a slow controlled motion

Assisted pull-up

- Select the weight you would like to use, the weight you choose is how much you assistance you will be getting - so lower numbers are more difficult.
- Select desired grip.
- Place your Step onto foot bar, one at a time.
- Lift/lower body with smooth controlled movements.
- To get off of the bar, step off one leg at a time before letting go with your hands.

Assisted dip machine

Circuit 2

C. 3 sets
C1. Tricep rope push down x 10 reps
C2. Rope 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. Burnout - 2 sets using band 
D1. Banded front raise x 10 reps
D2. Banded overhead press x 10 reps
D3. Banded behind the neck overhead press x 10 reps
D4. Banded front raise x 10 reps
*Rest 2 minutes between rounds

- Stand up straight with a tight core and flat back and step on band with feet shoulder width apart. 
- Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times. 
- Pause at the top to feel the contraction then slowly lower the bands to the starting position.

Banded front raise

- Stand with both feet on the center of the band, hip width apart.
- Bring the other side of the band to shoulder height behind your head 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 behind the neck overhead press

Circuit 4

E. Ab circuit (optional): 4 sets
E1. Lemon squeezers x 6 reps
E2. Single leg v-ups x 8 reps (4/side)
E3. Sit-ups x 10 reps
E4. Plank shoulder taps x 12 reps (6/side)
Rest 30 seconds between rounds

- Laying on the ground face up, get into a hollow rock position (legs, arms, and head off the ground)
- Your back should still be firmly on the ground
- Start getting into a tuck position by bringing your upper body up off the ground at the same time as you bring your legs into your chest
- Return to starting position to complete the rep
*Feet and legs should not touch the ground throughout the movement*

Lemon squeezer

- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up while lifting your left leg up. Pause at the top and reach for your toes before rolling slowly back down to the mat. 
- Then perform on the other side.

Single leg v-ups

- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Using your arms, touch the ground above you and then swing them forward to assist you on getting your upper body off the ground and then touch the floor by your feet and lower back down to complete one rep.

Sit-ups

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

Circuit 5 - Abs

W5/D4 Upper Body

Gisele Rigo

My first workout after being inconsistent for years. I love lifting and it feels like a nice pace to start with!

Kelly

Yes! What a brilliant start to this year. Thanks Sarah!

Terry

W1/D1 Lower Body

Karie

That burnout was a killer. My arms are hello!

Tristin

Arms are noodles feeling the burn. Great feeling!

Shannon

W1/D2 Upper Body

A bit too difficult for a beginner. I was only able to do two reps of the main circuits and couldn’t finish the last one. Enjoyed the exercises though!

Megan

W1/D3 Lower Body

Wow, that was tough. I finished, but had to skip two of the pull up rounds.

Marsi

W1/D4 Upper Body

Skipped the calf raises cuz my gym doesn’t have that machine. Found it a little challenging to go from a machine to free weight and still have the machine available at a crowded gym

W5/D4 Upper Body

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