Name: Playbook - Sarah Herse - W6/D2 Upper Body
Uploaded: 2024-03-20T21:08:54.948Z
Duration: 80 min
Description: W6/D2 Upper Body

Great workout 🏋️‍♂️!  Thank you 😊

Jennifer

Warm-up x 3 sets
Jumping Jacks x 30 reps
Ground to Sky Touches x 10 reps
Plank Hold x 30 seconds
Side Plank Reach Throughs x 6 reps/side
Band Pull Aparts x 10 reps
Rest 30 seconds between sets
 
A. 5 sets
A. Bench Press 
2 x 7 @ 77.5% of 1 rep max
3 x 10 @ RPE 7 with feet up on bench
Rest 90 seconds between sets. 
(If you don’t know your 1 rep max, find a weight that’s challenging in the rep range)
 
B. 3 sets
B1. Pull-ups x 5 reps with slow eccentric using a band if necessary.
B2. Dumbbell pullover x 12 reps
Rest 1 minute between sets
 
C. 3 Sets : Circuit 1
C1. Banded single arm row on rig x 15 reps/arm, slow on the eccentric (the way down)
C2. Single-Arm Overhead DB Press x 10 reps per arm 
C3. Superman hold x 30 seconds 
C4. DB lateral raises x 12 reps
Rest 30 seconds between sets
 
D. 3 sets : Core circuit (optional)
*Each movement is :45 on / :15 off 
D1. Dumbbell Windmills (left side) 
D2. Windmill (right side) 
D3. V-ups (or Lemon squeezers)
 
E. High Intensity Circuit
20 min AMRAP (as many rounds as possible in 20 minutes)
Pull-ups x 10 reps (any variation, kipping, banded, etc.; advanced athletes can do chest to bar)
Dumbbell Thrusters x 10 reps
*Stop and perform 40 double-unders every 2 minutes, including at 0:00.

3 sets
Jumping Jacks x 30 reps
Ground to Sky Touches x 10 reps
Plank Hold x 30 seconds
Side Plank Reach Throughs x 6 reps/side
Band Pull Aparts x 10 reps
Rest 30 seconds between sets

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

Ground to sky reach

High plank hold

Side plank reach through

- 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. 5 sets
A. Bench Press 
2 x 7 @ 77.5% of 1 rep max
3 x 10 @ RPE 7 with feet up on bench
Rest 90 seconds between sets. 

- Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- Bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. 
- Repeat the movement for the prescribed amount of repetitions

Barbell bench press

B. 3 sets
B1. Pull-ups x 5 reps with slow eccentric using a band if necessary.
B2. Dumbbell pullover x 12 reps
Rest 1 minute between sets

Slow down the eccentric (lowering portion) to 3 counts, use a band if needed
- 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

Lay face up on a bench, with your feet firmly planted on the ground. Maintain a slight arch in your lower back. Hold a light to a moderate dumbbell at one end with both hands. Slightly bend your elbows and press the weight over your chest. Lower your arms back, maintaining a slight bend in your elbows. Keep lowering the weight until you feel a good stretch in your chest muscles and lats. Reach back as far as you comfortably can, making sure to focus on feeling the stretch of the lats, chest, and triceps. Focus on pulling your arms back into position with your lat muscles. Again, keep your elbows just slightly bent throughout all phases of the lift.

Dumbbell pullover

Circuit 1

C. 3 Sets
C1. Banded single arm row on rig x 15 reps/arm, slow on the eccentric (the way down)
C2. Single-Arm Overhead DB Press x 10 reps per arm 
C3. Superman hold x 30 seconds 
C4. DB lateral raises x 12 reps
Rest 30 seconds between sets

Slow down the eccentric (lowering portion) to 2-3 seconds

Banded single arm row on rig

Dumbbell single arm strict press

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- hold this position for suggested amount of time

Superman hold

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

Dumbbell lateral raise

Circuit 2

D. 3 sets : Core circuit
*Each movement is :45 on / :15 off 
D1. Dumbbell Windmills (left side) 
D2. Windmill (right side) 
D3. V-ups (or Lemon squeezers)

Dumbbell windmill

modify by bending your knees if necessary
- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

Circuit 3 - Core circuit (optional)

E. High Intensity Circuit
20 min AMRAP (as many rounds as possible in 20 minutes)
Pull-ups x 10 reps (any variation, kipping, banded, etc.; advanced athletes can do chest to bar)
Dumbbell Thrusters x 10 reps
*Stop and perform 40 double-unders (or regular jump rope) every 2 minutes, including at 0:00.

- Jump rope with rope passing under your feet twice with each jump
sub with regular jump rope if needed

Double Unders

*Any variation ok: kipping, chest to bar, banded, ring rows, etc.
- 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

- Shoulder-width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, then press 
- Heels down until hips and legs extend 
- Complete at arm extension

Dumbbell thruster

High Intensity Circuit - 20 min AMRAP

W6/D2 Upper Body

Madison

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

Alic

Whitney

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

LANA

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 🏋️‍♀️

Tara Wood

W2/D5 Full Body

Loved it!  I’m seeing changes already!  Excited to see end results.  I’ll be ready for “Unleash The Beast”!

Fantastic! Last circuit is real butt kicker!

W3/D1 Lower Body

W3/D2 Upper Body

W3/D3 Lower Body

Mackenzie

W3/D4 Upper Body

That was tough at the end😩Great workout 🏋️‍♂️ Thank you 😊

Seened like too many circuits after heavy squats. Other than that, great

Misha SWB

W3/D5 Full Body

W4/D1 Lower Body

That was a fun high intensity. My fave so far.

W4/D2 Upper Body

W4/D3 Lower Body

I loved the back focus today. That hiit was crazy awesome.

Those 400 metre sprints at the end... left me for dead

Welp just glad the last circuit was just 4 rounds 😂😅

W4/D4 Upper Body

W4/D5 Full Body

The high intensity was a lot today. I worked up to 20 and then went back down to keep pushing through 12 minutes 🥵

Holy crap last circuit almost made me 🤢 at the gym…now that’s a good wo!

W5/D1 Lower Body

Modified that high intensity but did the dang thing

W5/D2 Upper Body

Wish I could add exercises to any workout. Depending on the week, I add extra or even add another body area.

W5/D3 Lower Body

I felt that in my core today on the suitcase lifts.

When looking at the workout it says one thing and then I go to start the workout and it changes. A bit frustrating.

W5/D4 Upper Body

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!

W5/D5 Full Body

W6/D1 Lower Body

W6/D3 Lower Body

W6/D4 Upper Body

Oh hell yeah! That was a great ending to 6 weeks and a very happy birthday workout for me 🥰 Thanks girl!

Great end to the program!  Thank you 😊

W6/D2 Upper Body

Community

More workouts from Sarah Herse