Name: Playbook - Sarah Herse - W6/D2 - Upper Body (Shoulders & Back Focused)
Uploaded: 2024-03-20T21:08:55.446Z
Duration: 60 min
Description: W6/D2 - Upper Body (Shoulders & Back Focused)

Diana

Kelly

Always love the upper body days and the pump 💪🏻

Ashley Chapman

Great workout… love, love burning out those shoulders🔥

Brandy

A. Warm-up x 2 sets 
A1. Weighted YTLs x 5 reps
A2. Down dog to up dog x 5 reps
A3. Windshield wipers x 10 reps (5/side)
A4. Push-up negative x 5 reps
 
B. 4 Sets
B1. Barbell (or dumbbell) strict press 
1 x 1 are RPE 9-10 (work up to a heavy single, try for a 1 rep max if you’re feeling good)
Then 3 x 8 at 31x1 tempo (3 counts down and pause at the bottom and top of each rep) at RPE 8 (go by feel & find a weight that feels challenging for this)
*Rest 60-90 seconds between sets
 
C. 3 Sets
C1. Neutral grip (v-bar) lat pulldown 
3 x 12
*Rest 1 min between sets

D. 3 Sets
D1. Single arm crossbody lat pulldown x 10/side
*Rest 40 seconds between sets

E. 4 Sets
D1. Seated dumbbell lateral raises x 10 reps
D2. Seated dumbbell y-press x 10 reps
*Rest 45 seconds between sets
 
F. 4 Sets
F1. Barbell bent over row
2 x 10
2 x 8
*Rest 1 minute between sets
*Increase in weight each set
 
G. 4 Sets - rear delt burner
G1. Dumbbell reverse fly x 12 reps
G2. Banded bent over reverse fly x 20 reps
*Rest 1 min between sets
**If you don’t have a band for this, grab a very light set of weights and perform a drop set of reverse fly

H.Optional Cardio
If your goals include fat loss or getting in extra steps, today would be a good day to add in some extra light cardio.  Try  for 20+ min on stairmill/incline walk or light jog.

A. Warm-up x 2 Sets:
A1. Weighted YTLs x 5 reps
A2. Down dog to up dog x 5 reps
A3. Windshield wipers x 10 reps (5/side)
A4. Push-up negative x 5 reps

- Standing straight with feet under hips, and arms down by side with palms facing towards you and weight in each hand.
- Spread arms over your head to form letter "Y" (Squeeze shoulder blades together)
- Then, form the letter "T" by extending your arms fully out to the side so they form a 90 degree angle and your palms face the ground.
- Engaging your core raise your arms over your head toward the ceiling to form the letter "L” and hold for a few seconds.

- Return to starting position to complete the movement.

Weighted YTLs

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

(10 reps total - 5/side)

- Lie on your back on the floor and raise your knees to 90 degrees. 
- Spread your arms straight out to your sides for support. 
- Rotate your legs to one side, stopping short of touching the floor. 
- Rotate to the other side. As you improve, bring your arms closer in to your body so they offer less stability. You can also straighten your legs to increase difficulty

Windshield wipers, alternating

- Get into a push up position 
- Lower yourself very slowly until chest reaches ground 
- That completes one rep

*Can be done on knees to modify movement*

Push-up negative

Warm-Up (Upper Body 6)

B. 4 Sets
B1. Barbell (or dumbbell) strict press 
1 x 1 are RPE 9-10 (work up to a heavy single, try for a 1 rep max if you’re feeling good)
Then 3 x 8 at 31x1 tempo (3 counts down and pause at the bottom and top of each rep) at RPE 8 (go by feel & find a weight that feels challenging for this)
*Rest 60-90 seconds 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 strict press

C. 3 Sets
C1. Neutral grip (v-bar) lat pulldown 
3 x 12
*Rest 1 min between sets

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Neutral Grip V-bar lat pulldown

D. 3 Sets
D1. Single arm crossbody lat pulldown x 10/side
*Rest 40 seconds between sets

- Sit side facing on the lat pulldown station
- Pull the handle down toward the outside of your shoulder (furthest away from machine), engaging your lat.
- Extend your arm back up to starting position with control (hold on with other arm if need support)
- Complete desired reps then repeat on the opposite side

Single arm crossbody lat pulldown

E. 4 Sets
E1. Seated dumbbell lateral raises x 10 reps
E2. Seated dumbbell y-press x 10 reps
*Rest 45 seconds between sets

Sit on a bench and hold a dumbbell in each hand by your side. Raise both dumbbells to your side until they are shoulder height. Lower under control and repeat.

Seated dumbbell lateral raise

- Start by sitting down on a bench/box
- Have a dumbbell in each hand and bring up to your shoulders with palms facing outward
- Press your arms up and out to form a "Y" motion (should be just outside your shoudlers)
- Control the dumbbells back down and repeat for recommended amount of reps

Seated Dumbbell Y-Press

Circuit 1

F. 4 Sets
F1. Barbell bent over row
2 x 10
2 x 8
*Rest 1 minute between sets
*Increase in weight each set

- With your feet hip width, knees soft, and back flat, shift your hips back until your chest is facing the floor.
- Hold a barbell evenly in each 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.

Barbell bent over rows

G. 4 Sets - rear delt burner
G1. Dumbbell reverse fly x 12 reps
G2. Banded bent over reverse fly x 20 reps
*Rest 1 min between sets
**If you don’t have a band for this, grab a very light set of weights and perform a drop set of reverse fly

- Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. - Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent.
- Keeping your back flat and your torso still, raise your arms straight out to your sides until they’re in line with your body. Don't change the bend in your elbows. 
- Pause, then slowly return to the starting position to complete the rep.

Dumbbell reverse fly

**If you don’t have a band for this, grab a very light set of weights and perform a drop set of reverse fly
- Stand with your feet shoulder width apart, arms hanging at your side, and hold a band using a pronated grip (thumbs pointing towards one another).
- Hinge to 90 degrees and raise the arms so they are perpendicular to your torso.
- Inhale and pull the band apart by contracting your rear delts.
- Slowly lower back to the starting position.
- Repeat for the desired number of repetitions.

Banded bent over reverse fly

Cicuit 2

H.Optional Cardio
If your goals include fat loss or getting in extra steps, today would be a good day to add in some extra light cardio.  Try  for 20+ min on stairmill/incline walk or light jog.

W6/D2 - Upper Body (Shoulders & Back Focused)

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