Name: Playbook - Sarah Herse - W6/D4 Upper Body
Uploaded: 2024-03-20T21:08:54.992Z
Duration: 70 min
Description: W6/D4 Upper Body

Whitney

Warm-up x 3 sets
Plank Jacks x 20 reps
High Knees x 20 reps
Hollow Body Hold x 10 seconds
Downward Dog Stretch x 30 seconds
Rest 30 seconds between sets.
 
A. 8 sets
A. Barbell Power Clean  
(Sub with barbell bent over rows if preferred)
2 x 4 reps
4 x 3 reps
2 x 2 reps 
*Increasing in weight each set
Rest 1 minute between sets. 
 
B. 8 sets
B1. Barbell Split Jerks x 2 reps
*Build over the course of the 8 sets. (If you cannot do split jerks, sub with push jerks)
Rest 1 minute between sets
 
C. 3 sets
C1. Ring rows x 15 reps
C2. TRX reverse fly x 12 reps
C3. TRX triceps extensions x 10 reps
Rest 1 minute between sets
 
D. 3 sets
D1.Half kneeling band resisted dumbbell single arm press x 8/arm
Rest 30 seconds between sets
 
E. 4 sets : Core Circuit (optional)
E1. Dumbbell Chop sit-up x 10 reps/ side 
E2. Dumbbell overhead sit-ups x 10 reps 
E3. Lying Leg Lifts x 10 reps 
E4. Hip Lifts x 10 reps
Rest 30 seconds between sets
 
F. Moderate Intensity Circuit : 2 sets
Double unders (or regular jump rope) x 30 seconds
Plank hold x 30 seconds
Jumping Lunges  x 30 seconds
Side Plank x 15 seconds/side
Jump Squats  x 30 seconds
Hollow Body Rock  x 30 seconds
Burpees x 30 seconds
Plank Shoulder Taps x 30 seconds
DB Squat Cleans x 30 seconds
V-Ups x 30 seconds
DB Push Press x 30 seconds
Squat hold x 30 seconds
 
Then… 
Complete as many reps as possible in 6 minutes of: 
Wall walks x 30 Seconds
Rest x 30 Seconds

3 sets
Plank Jacks x 20 reps
High Knees x 20 reps
Hollow Body Hold x 10 seconds
Downward Dog Stretch x 30 seconds
Rest 30 seconds between sets.

Plank jacks

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

Hollow hold

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward dog

Warmup

A. 8 sets
A. Barbell Power Clean  
2 x 4 reps
4 x 3 reps
2 x 2 reps 
*Increasing in weight each set
Rest 1 minute between sets.

Barbell power clean

B. 8 sets
B1. Barbell Split Jerks x 2 reps
*Build over the course of the 8 sets. (If you cannot do split jerks, sub with push jerks)
Rest 1 minute between sets

- Keep the bar in the palm of your hands. 
- Elbows should be slightly in front of the bar.
- Dip and drive aggressively with the legs against the floor to accelerate the barbell upward. 
- Punch the arms into a locked out overhead position. 
- Stabilize the barbell overhead before bringing the barbell back down to your front rack.￼￼

Barbell Split Jerk

C. 3 sets
C1. Ring rows x 15 reps
C2. TRX reverse fly x 12 reps
C3. TRX triceps extensions x 10 reps
Rest 1 minute between sets

- Start with arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Ring rows

TRX reverse fly

TRX tricep extensions

Circuit 1

D. 3 sets
D1. Half kneeling band resisted dumbbell single arm press x 8/arm
Rest 30 seconds between sets

If you do not have a band, you can do this without.

Half kneeling band resisted dumbbell single arm press

E. 4 sets : Core Circuit
E1. Dumbbell Chop sit-up x 10 reps/ side 
E2. Dumbbell overhead sit-ups x 10 reps 
E3. Lying Leg Lifts x 10 reps 
E4. Hip Lifts x 10 reps
Rest 30 seconds between sets

Dumbbell chop sit-up

Dumbbell overhead sit-up

- Lay with your legs straight up, and glue your lower back to the floor.
- Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch, then return to the starting position.

Lying leg raises

Hip lift

Circuit 2 - Optional core circuit

F. Moderate Intensity Circuit : 2 sets
Double unders (or regular jump rope) x 30 seconds
Plank hold x 30 seconds
Jumping Lunges  x 30 seconds
Side Plank x 15 seconds/side
Jump Squats  x 30 seconds
Hollow Body Rock  x 30 seconds
Burpees x 30 seconds
Plank Shoulder Taps x 30 seconds
DB Squat Cleans x 30 seconds
V-Ups x 30 seconds
DB Push Press x 30 seconds
Squat hold x 30 seconds

- Jump rope with rope passing under your feet twice with each jump

Double Unders

High plank hold

Jumping lunges

- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe.

Side plank hold

Jumping squats

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

- 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

Dumbbell squat clean

- 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

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

Bottom of squat hold with mini band

Moderate Intensity Circuit 3

Then… 
Complete as many reps as possible in 6 minutes of: 
Wall walks x 30 Seconds
Rest x 30 Seconds

- Begin in a push up position with feet up on the wall
- Walk your hands towards the wall while walking your feet up the wall then slowly walk back down.
To scale, only go partially up the wall, or do pike plank walk outs with your feet elevated on a box or bench

Wall Walk

Circuit 4

W6/D4 Upper 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!💪🏻😂

Jennifer

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.

Great workout 🏋️‍♂️!  Thank you 😊

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/D2 Upper Body

W6/D3 Lower 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/D4 Upper Body

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