Name: Playbook - Sarah Herse - W6/D4 - Upper Body & Abs
Uploaded: 2024-03-20T21:08:55.482Z
Duration: 60 min
Description: W6/D4 - Upper Body & Abs

Excellent, the usual with the pull up program before👍👍👍👍

Diana

Kelly

Ashley Chapman

Definitely challenging, excellent for a repeat! Arms on 🔥💯

Brandy

A. Warmup x 3 sets
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. Band pull apart x 20 reps

B.  4 Sets
B1. Machine (or db/barbell) incline press
2 x 12
2 x 10 + drop 10 
*Rest 1 min between sets (go heavy!)

C. 4 Sets
C1. Pull-ups x 5 reps (use assistance as needed or add weight if too easy)
C2. Cable rope (or band) pullover x 12 reps
*Rest 1 minute between sets
 
D. 3 Sets
D1. Dumbbell snow angels x 10 reps
D2. Dumbbell lateral raises x 10 reps
D3. Alternating supinated grip front raise x 20 reps (10/arm)
D4. Dumbbell reverse fly x 10 reps
*Rest 1 minute between ses
**Try to use same set up dumbbell throughout
 
E. 4 Sets
E1. Seated wide grip cable row x 8 reps
E2. Seated underhand cable row x 8 reps
*Rest 1 minute between sets
 
F. 3 Sets
F1. Plank rows x 8 reps (4/side)
F2. Deficit push-up from DB’s x 5 reps
F3. deficit push-up negative from DB’s x 5 reps
F4. DB toe reach crunches x 15 reps
*Rest 20 seconds between sets

G. Ab circuit: Bench ab workout
4 Rounds
- Bench crunches x 10
- Ab roll-ups x 10
- Flutter kicks x 30
*Rest 30 sec b/w sets

A. Warmup x 3 sets
A1. Plank jacks x 20 reps
A2. Superman lifts x 10 reps
A3. Inchworm push-ups x 5 reps
A4. Band pull apart x 20 reps

- 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

- 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.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.

Superman lifts

- 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 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 (upper body 1)

B. 4 Sets
B1. Machine (or db/barbell) incline press
2 x 12
2 x 10 + drop 10 
*Rest 1 min between sets (go heavy!)

- Adjust so handles are aligned with the upper portion of chest and keep back flat against padding 
- Grab with overhand grip (starting positon)
- Slowly press handles forward until your arms are fully extended then return to starting position in controlled manner
- Repeat for recommended amount of reps

Machine Incline Press

C. 4 Sets
C1. Pull-ups x 5 reps (use assistance as needed or add weight if too easy)
C2. Cable rope (or band) pullover x 12 reps
*Rest 1 minute between sets

*Use assistance 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

- Adjust the carriage so that it's near the top third of the machine. The exact position will vary based on your height.
- Next, select the amount of resistance you want
- Facing the pulley, grab the rope and step approximately one foot away from the machine. Stand with a slight bend at your hips, your knees, and elbow joints.
- On an exhale, drive your elbows back, pulling the rope down to your thighs. Be sure to keep your shoulders relaxed and your back flat. This completes one rep.

Cable rope pullover

Circuit 1

D. 3 Sets
D1. Dumbbell snow angels x 10 reps
D2. Dumbbell lateral raises x 10 reps
D3. Alternating supinated grip front raise x 20 reps (10/arm)
D4. Dumbbell reverse fly x 10 reps
*Rest 1 minute between sets
**Try to use same set up dumbbell throughout

- Dumbbell in each hand
- Stand with hip-width stance 
- Palms facing up
- Bring the dumbbells in a (snow angel) motion until they reach the top and your arms are fully overhead
- Lower back down in controlled manner until the heads of the dumbbell touch
- Repeat for recommended amount of reps

Dumbbell Snow Angels

- 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

*20 reps total - 10/arm*
- Start w/ dumbbell in each hand down by your side
- With palm facing up raise one dumbbell and angle it across your body
- As you lower it back down raise the other arm and angle it across your body
- Repeat for recommended amount of reps

Dumbbell Supinated Raises (alternating)

- 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

Circuit 2

E. 4 Sets
E1. Seated wide grip cable row x 8 reps
E2. Seated underhand cable row x 8 reps
*Rest 1 minute between sets

- Sit facing the cable row machine and place your feet on the foot rests.
- Grasp the long bar with a wider-than-shoulder-width grip and slide your bottom backward until your knees are almost straight. You torso should be leaning forward and your arms should be fully extended.
- Exhale as you slowly lean backward, straighten your back, and pull the bar to your abdomen. Pull your shoulders back and stick out your chest at the top of the movement.
- Inhale as you slowly lean forward and return the bar to the starting position, with your arms fully extended and your lower back bent forward.

Seated wide grip cable row

- Sit down on the bench and grab the cable row bar with your palms facing upwards (underhand grip).
- Keep your back straight but relax your shoulders forward.
- Pull the cable handle to your chest and try to pinch your shoulder blades together in the back.
- Control the weight as you let your arms back out. This completes one repetition.

Seated underhand cable row

Circuit 3

F. 3 Sets
F1. Plank rows x 8 reps (4/side)
F2. Deficit push-up from DB’s x 5 reps
F3. deficit push-up negative from DB’s x 5 reps
F4. DB toe reach crunches x 15 reps
*Rest 20 seconds between sets

*8 reps - 4/side*
- With one dumbbells in each hand get into a plank position with hands on the dumbbells
- Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage
- Repeat on the other side to complete rep.

Plank dumbbell row

- Start in a push up position with hands elevated on dumbbells
- Lower your chest to the ground as far as you can go (try to tap the floor)
- Straighten your elbows to press back up to full extension position.

Deficit Push-Ups on Dumbbell

- Placing hands on two dumbbells (or plates/boards) to create a deficit and get into a push up position 
- Lower yourself slowly until chest reaches ground
- That completes one rep

*Can be done on knees to modify movement*

Deficit negative push-up

- With one dumbbell held in both hands lie on your back and bring your legs up so your body is in an "L" shape.
- Should have a slight bend at the knee and bottom of feet facing the ceiling.
- Hold the dumbbell with your arms fully extended above your face.
- Bring your head, shoulders, and upper back off the floor and reach with the dumbbell towards your toes. Should be in the "crunch" position with abs contracted.
- Lower your upper back, shoulders, and head to the ground and repeat for desired reps.

Dumbbell toe reach crunch

Circuit 4

4 Rounds
- Bench crunches x 10
- Ab roll-ups x 10
- Flutter kicks x 30
*Rest 30 sec b/w rounds

- Using a bench or box 
- Sit and lean back where your arms are holding the sides of the bench comfortably
- Raise your legs into a tuck position
- Leaning back straighten your legs so you are almost horizontal but not laying on bench 
- Come back to the tuck position to complete the rep

Bench crunches

- Laying on your back on a bench or box
- Hold the top of the bench for support with your hands
- Raise your legs and tuck them bringing your knees to your chest while raising your butt/low back off the bench 
- Lower your legs until they are hovering over the ground
- That completes one rep

Ab roll-up on bench

- Lie on a weight bench face up with your butt on the edge so your legs are free to move up and down. 
- Hold the front/sides of the bench for balance. 
- Lean back and raise legs until in a "v" shape position. 
- Keeping core engaged start slowly moving your legs over one another in an alternating motion.

W6/D4 - Upper Body & Abs

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