Name: Playbook - Sarah Herse - W5/D5 Full Body
Uploaded: 2024-03-20T21:08:54.933Z
Duration: 60 min
Description: W5/D5 Full Body

Jennifer

Misha SWB

High intensity says 10 reps but also 5 in description. That threw me a bit but otherwise, this workout really kicked my 🍑. Felt like an hr of cardio!

Whitney

This wasn’t total body more legs than anything.

LANA

Warm-up x 2 sets
Run/Bike/Row x 90 seconds (any machine you have access to)
Plank x 40 seconds
Wall Sit x 30 seconds
Glute Bridges with mini band x 30 seconds
Rest 30 seconds between sets.
 
A. 3 sets
A1. Barbell Alternating Reverse Lunges x 20 reps (10/leg)
Rest 90 seconds between sets.
 
B. Circuit 1: 12 min EMOM (3 sets)
B1. sit-throughs x 60 seconds, alternating
B2. Diamond push-ups x max reps with good form in 1 minute
B3. Dumbbell squat clean x 1 minute
B4. Rest 1 minute between sets

C. 3 sets : Circuit 2
C1. Med ball clean x 15 reps
C2. Med ball hamstring curl x 10 reps (can use sliders, towels, or a machine for this if needed)
C3. Plank med ball taps x 45 seconds
Rest 1 minute
 
D. 3 sets
D1. Kettlebell or Dumbbell Farmers Carry x 300 meters as heavy as possible
Rest 90 seconds between sets.

E. High Intensity Circuit

Every Minute on the Minute for 10 Minutes: 
Dumbbell Deadlift x 5 reps
Dumbbell Hang Power Clean x 5 reps
DB Shoulder to Overhead x 5 reps
*Find a weight you can go unbroken on!

2 sets
Run/Bike/Row x 90 seconds (any machine you have access to)
Plank x 40 seconds
Wall Sit x 30 seconds
Glute Bridges with mini band x 30 seconds
Rest 30 seconds between sets.

High plank hold

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall sit

Banded glute bridges

Warmup

Barbell reverse lunge

B. Circuit 1: 12 min EMOM (3 sets)
B1. sit-throughs x 60 seconds, alternating
B2. Diamond push-ups x max reps with good form in 1 minute
B3. Dumbbell squat clean x 1 minute (use a moderate weight here, women try for 15-35# DB's, men try for 25-50# DB's)
B4. Rest 1 minute between sets

Sit-throughs

Complete as many reps as you can in 1 minute

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond Pushups

use a moderate weight here, women try for 15-35# DB's, men try for 25-50# DB's

Dumbbell squat clean

Circuit 1:12 min EMOM

C. 3 sets : Circuit 2
C1. Med ball clean x 15 reps
C2. Med ball hamstring curl x 10 reps (can use sliders, towels, or a machine for this if needed)
C3. Plank med ball taps x 45 seconds
Rest 1 minute

Med ball clean

Med ball hamstring curl

Plank med ball taps

Circuit 2

Try to go farther this week using the same weights!
D. 3 sets
D1. Kettlebell or Dumbbell Farmers Carry x 300 meters as heavy as possible
Rest 90 seconds between sets.

- Holding onto a  kettlebell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
- Keep the kettlebells 1-2" away from your body.

Kettlebell farmers carry

E. High Intensity Circuit

Every Minute on the Minute for 10 Minutes: 
Dumbbell Deadlift x 5 reps
Dumbbell Hang Power Clean x 5 reps
DB Shoulder to Overhead x 5 reps (you can do push press or push jerk)
*Perform all three movements in the minute, then rest the remainder of the minute.
Find a weight you can go unbroken on!

Dumbbell deadlift

- Hip-width stance
- hands about one thumbs distance from hips
- Hook grip on dumbbells
- Lumbar curve maintained
- Deadlift the deadlifts to the hang position
- Extend hips and legs rapidly
- Heels down until hips and legs extend
- Shoulders shrug, followed by a pull under with the arms
- Dumbbells are received in a partial front 
- Complete at full hip and knee extension with the bar in the front rack position

Dumbbell hang power clean

- Hip-width stance
- Hands just outside of shoulders
- Elbows slightly in front of the bar
- Full grip on the dumbbells
- Torso dips straight down
- Hips and legs extend rapidly then press under
- Receive the dumbbells in a partial overhead
- Heels stay down until hips and legs extend
- Bar moves over the middle of the foot
- Complete at full hip, knee, and arm extension

Dumbbell push jerk

High intensity circuit

W5/D5 Full Body

Madison

First day of this one and I am absolutely loving it! Love the explosiveness 😁

Alic

W1/D1 Lower Body

Day 2 and I'm truly loving the Olympic lifts

Rebekah

Madi

W1/D2 Upper Body

Awesome workout! Loved the circuit at the end. Really looking forward to completing this program. These workouts are so  what I needed right now.

Siobhan

Dominika

W1/D3 Lower Body

That tabata at the end was killer, I barely made it through 😭

Got to make it to the gym before work and this workout was perfect!

Ashley Chapman

Great workout! Love, love, love the stretches at the end! Wish there are stretches for each day

Francess

W1/D4 Upper Body

The only thing that got me through the last part was the descending ladder!💪🏻😂

I was super stoked about today but I unfortunately hurt my back on the front squat. Listened to my body and skipped most everything else. That being said, this is week one and I'm loving this program and my first time with Olympic lifting. Here's to quick healing!

W1/D5 Full Body

🥵 Oh my. Definitely kicking up the challenge. Today was a finisher.

This one made me feel 43 🤣
Good stuff!  Growin them 💪

Kelly

W2/D1 Lower Body

W2/D2 Upper Body

Gurl, you really killed me today. I really couldn't even imagine I could push through this, but here am I, sweaty at the end.

Those mountain climbers toward the end wrecked me ❤️❤️

Casey

W2/D3 Lower Body

Love these so much! Just enough challenge to push my self but not give up!

Laura

W2/D4 Upper Body

Those wall walls got me 😮‍💨!  Thanks for the great workout 🏋️‍♀️

W5/D5 Full Body

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