Name: Playbook - Sarah Herse - W6/D2 Upper Body
Uploaded: 2024-03-20T21:08:55.051Z
Duration: 75 min
Description: W6/D2 Upper Body

Ashley Chapman

Brandy

A. Warm-up x 3 Sets:
A1. Down dog to up dog x 5 reps
A2. Plank jacks x 10 reps
A3. Cat/cow x 5 reps
A4. Weighted YTW’s x 5 reps
*Rest 30 sec b/w sets
 
B. 4 Sets:
B1. Bench Press
1 x 5 @ 75% of 1RM
1 x 3 @ 80%
1 x 1 @ 90%
1 x 1 @ 95%+ (option to go for a new PR)
*Rest 90 sec b/w sets

2B. Pause Barbell Bench Press
2B1. 3  x 5 @ 75% with a pause at the chest on each rep
*Rest 90 sec b/w sets
 
C. 1 sets
C1. Pull-ups
 1 x max reps (see how many unbroken reps you can do, if you are still working on getting your first pull-up, then try for the least amount of assistance
 
D. 3 Sets:
D1. Banded (or cable) single arm high row x 15/arm
*Rest only while the other arm is working
 
E. 3 Sets:
E1. Dumbbell strict press x 10 reps
E2. Dumbbell overhead march in place x 10 reps (5/leg, slow & controlled)
*Rest 45 sec b/w sets
 
F.4 Sets:
F1. Single arm dumbbell bent over row x 12/arm
 
G.  Plate & Tricep Circuit x 3 Sets
G1. Plate ground to overhead x 10 reps
G2. Plate overhead press x 10 reps
G3. Plate overhead tricep extension x 10 reps
G4. Plate halo x 10 reps each side
*Sub with dumbbell if needed
*Rest 1 min b/w sets
 
H. Finisher: Ab circuit 
50-40-30-20-10 reps of:
H1. Bicycle crunches
H2. Plank shoulder taps
*Workout flow is 50 reps of both movements, then 40, 30, etc.

A. Warm-up x 3 sets
A1. Down dog to up dog x 5 reps
A2. Plank jacks x 10 reps
A3. Cat/cow x 5 reps
A4. Weighted YTLs x 5 reps
*Rest 30 seconds between sets

- 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

- 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

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

- Standing straight with feet under hips, and arms down by side with palms facing towards you and weight in each hand.
- Engaging your core raise your arms over your head toward the ceiling to form the letter "I" and hold for a few seconds.
- 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.
- Return to starting position to complete the movement.

Weighted YTLs

Warm Up (Upper body)

B. 4 Sets:
B1. Bench Press
1 x 5 @ 75% of 1RM
1 x 3 @ 80%
1 x 1 @ 90%
1 x 1 @ 95%+ (option to go for a new PR)
*Rest 90 sec b/w sets

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

2B. Pause Barbell Bench Press
2B1. 3  x 5 @ 75% with a pause at the chest on each rep
*Rest 90 sec b/w sets

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest pause for a few seconds
- Press up engaging your chest

Pause Barbell Bench Press

C. 1 sets
C1. Pull-ups
 1 x max reps (see how many unbroken reps you can do, if you are still working on getting your first pull-up, then try for the least amount of assistance

- Grab the bar with the palms of your hands facing forward
- Exhale and pull your torso up until your head is above your hands                                                                                                                                                         - Pause at the top engaging your back and lower slowly until you arms are fully extended

Pull-ups

D. 3 sets
D1. Banded (or cable) single arm high row x 15/arm
*Rest only while the other arm is working

- Wrap band around a pull up bar 
- Taking the other end of the band step back until there is tension and get into a lunge position 
- Keeping your torso and chest tall (band should not be pulling you forward)
- Pull your arm back and elbow towards your side and get your hand as close as possible to you and pause of a sec (while maintaining balance and control).
- Slowly return to the starting position but make sure the band doesn't pull you forward, there should always be some tension.

Banded single arm high row

E. 3 Sets:
E1. Dumbbell strict press x 10 reps
E2. Dumbbell overhead march in place x 10 reps (5/leg, slow & controlled)
*Rest 45 sec b/w sets

- Bend down with your knees to pick up the dumbbells.
- Stand with your feet shoulder-width apart and raise the dumbbells to shoulder height. 
- Once you have the correct stance, begin pressing the dumbbells above your head until your arms fully extended.
- Then lower back down to shoulders to complete the rep.

Dumbbell strict press

(5/leg - 10 reps total - slow and controlled)

- With dumbbells held in hands, extend arms overhead. 
- Brace your core and drive knee upward.      
- Alternate￼ knees

Dumbbell Overhead March in Place

Circuit 1

F.4 Sets:
F1. Single arm dumbbell bent over row x 12/arm

- 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)

G. 3 Sets
G1. Plate ground to overhead x 10 reps
G2. Plate overhead press x 10 reps
G3. Plate overhead tricep extension x 10 reps
G4. Plate halo x 10 reps each side
*Sub with dumbbell if needed
*Rest 1 minute between sets

- Holding the plate with two hands 
- Stand with feet shoulder-width apart
- Hinge at the hips and touch the ground with one side of the plate 
- Then bring it up overhead and reach your arms to full extension and hips should be fully extended.
- That completes one rep

Plate ground to overhead

- Holding one bumper plate on the sides with both hands
- Feet shoulder width apart 
- Bring the plate so its chest height (starting position)
- Without the use of your legs, press straight up until arms are fully extended at the top
- Lower weight back down to chest height to complete rep

Plate overhead press

- Begin standing with your feet shoulder width apart for your starting position.  Grab a rubberized plate if you have one available.
- Contract your abs and slightly roll under your hips.
- With your palms facing toward each other and gripping the plate, extend your arms upward and over head.  You want to be sure that you bend your elbows at approximately a 90 degree angle.
- Keep your elbows pressing close to your head and your biceps near your ears throughout the exercise.  Be sure to squeeze your triceps until your arm is fully extended overhead.
- With control, allow the plate to come down behind you until your elbows are at a 90 degree angle to complete rep.

Plate overhead tricep extensions

Moving both arms, bring the weight plate down past your right shoulder, down just past your hips and then back up over your left shoulder. In this way, the weight plate should complete a circular movement and pass around your head like a halo

Plate halo

Plate shoulder & triceps circuit

H. Ab circuit
50-40-30-20-10 reps of:
H1. Bicycle crunches
H2. Plank shoulder taps
*Workout flow is 50 reps of both movements, then 40, 30, etc.

- Lie down on your back. Bend your knees and plant your feet on the floor, hip-width apart. Place your arms behind your head, pointing your elbows outward.
- Engaging your core, lift your knees to 90 degrees and raise your upper body. This is your starting position.
- Exhale and rotate your torso, moving your right elbow and left knee toward each other. Simultaneously straighten your right leg. Pause for a sec then return to starting position.
- Move your left elbow to your right knee and extend your left leg. Pause and the return to starting position to complete one rep.

Bicycle crunches

- 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

Ab Circuit - Plank shoulder taps & bicycle crunches

W6/D2 Upper Body

My day was kind of in a funk and I didn’t get through the whole workout but I got a good little pump in. Can’t wait to keep going 💪🏼

Jennifer

I think I'm going to love this program. That last circuit was no joke.

Amber

W1/D1 Lower Body

Left your app for a bit and now I’m back at it! 
Great multifunctional workouts are hard to come by.

Yessica Padilla

W1/D2  Upper Body

I know this is progressive so I didn't want to blow myself out the gate. 6.5mph the first two rounds, 7.0mph the second two and 7.5mph the last one. I haven't done any running other than hiit sprints in a minute so this felt solid. Can definitely push for more next time, if my old runner's knee cooperates.

Your workouts are put together so well! Loving them!

Apes

W1/D3 Cardio

Ahhh so sore but this program is killer 👏🏻👏🏻👏🏻

W1/D4 Lower Body

Whitney

W1/D5 Upper Body

Misha SWB

That was doable but sooooo tough. I needed a good burn today and this did not disappoint.

HIIT left me in a puddle of sweat but loved it 👏🏻👏🏻

W1/D6 HIIT, Core, & Optional Olympic Lifting

W1/D7 Rest Day

Awesome workout. Modified it for time constraints but I was able to complete almost all the movements in 70min. Loving the program so far!

W2/D1 Lower Body

Didn’t finish! It was a killer! Definitely going to push harder next time.

Definitely stepped it up a notch this week 🥵😅😁

DIDNT get to finish but great workout so far!

W2/D2 Upper Body

W2/D3 Cardio

Week 2 almost done! That last circuit was 🔥

W2/D4 Lower Body

W2/D5 Upper Body

I NEEDED this today! Loved every second! Well, loved/hated every second.

I love how these workouts push you hard and leave you feeling awesome at the end to
Complete!

Kelly

W2/D6 HIIT, Core, & Optional Olympic Lifting

W2/D7  Rest Day

The lunge and jump squat sets were 🔥 loved it

W3/D1 Lower Body

Excellent- and doable in a medium hotel gym

Nadine

Getting stronger! Using 25lb dumbbells for the shoulder finisher! Woohoo

W3/D2 Upper Body

W3/D3 Cardio

The high intensity finishers are such a game-changer.

W3/D4 Lower Body

Missy

W3/D5 Upper Body

I’m officially dead 💀 after this one

W3/D6 HIIT, Core & Optional Olympic Lifting

W3/D7 Rest Day

W4/D1: Lower Body

W4/D2 Upper Body

W4/D3 Cardio

Legs wobbling and hammies on fire 🔥 woohoo 🎉

W4/D4 Lower Body

W4/D5 Upper Body

W4/D6 HIIT, Core, & Optional Olympic Lifting

W4/D7 Rest Day

Some workouts leave you contemplating existence. This is it 🥵❤️👌

That lunge sequence was killer. Not sure I'll be able to sit tomorrow.

I am forever in love with your programming. BB squats up to 206. Pushing myself every week and it's such a love/hate thing... but more love. Lol!

W5/D1 Lower Body

W5/D2 Upper Body

W5/D3 Cardio

Finisher started like a picnic and ended like the Tropic Thunder bridge scene. 😅

W6/D2 Upper Body

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