Name: Playbook - Sarah Herse - W6/D5 Full Body
Uploaded: 2024-03-20T21:08:55.003Z
Duration: 70 min
Description: W6/D5 Full Body

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

Whitney

Great end to the program!  Thank you 😊

Jennifer

Kelly

Warm-up x 2 sets
Run/Bike/Row x 90 seconds (any machine you have access to)
Plank x 40 seconds
Wall Sit x 30 seconds
Glute Bridges with mini band x 30 seconds
Rest 30 seconds between sets
 
A. 2 sets
A1. Back Squat x 7 reps @ 75% of 1RM
Rest 90 seconds between sets.
 
B. 3 sets : Circuit 1
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 tempo (can use DB's or KB's) 
Rest 1 minute. 
Dumbbell or KB seesaw rows x 20 reps (10/side)
Rest 1 minute.  
Side plank foot taps x 20 seconds per side
Rest 1 minute. 
 
C. 3 sets
C1. Kettlebell or dumbbell single arm  hang clean & jerk x 10/arm
C2. Alternating Goblet Lunges x 20 reps (10/side)
Rest 1 minute between sets.
 
D. 2 sets 
Each movement is 15 seconds of reps + 15 second static hold wearing mini band 
D1. Seated Abduction 
D2. Hip Thrust
D3. Seated Abduction 
D4. Hip Thrust 
D5. Seated Abduction 
Rest 1-2 min between sets.
 
E. High Intensity Circuit
E. High Intensity Circuit
6 min AMRAP 
Row or Bike x 10 calories
Dumbbell Deadlifts x 12 reps
Dumbbell thrusters x 10 reps
2 minutes, and when the running clock reaches 8:00 move onto next section
 
6 min AMRAP 
Row or bike  x 10 calories
Dumbbell Devil’s Presses x 5 reps
 
Rest 2 minutes, and when the running clock reaches 16:00… 
 
6 min AMRAP 
Row or Bike x 10 Calories 
Front-Racked Dumbbell Lunges x 12 reps
Dumbbell Push Presses x 9 reps

2 sets
Run/Bike/Row x 90 seconds (any machine you have access to)
Plank x 40 seconds
Wall Sit x 30 seconds
Glute Bridges with mini band x 30 seconds
Rest 30 seconds between sets

High plank hold

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall sit

Banded glute bridges

Warmup

A. 2 sets
A1. Back Squat x 7 reps @ 75% of 1RM
Rest 90 seconds between sets.

- Start with a hip-width stance
- Descend by flexing the knees                                                                                                                                                                                                   - Push your hips back                                                                                                                                                                                                                     - Ensure that your knees stay aligned with your feet                                                                                                                                                                      - Keep your torso as upright as possible
- Drive the weight upward by extending your legs

Barbell back squat

B. 3 sets : Circuit 1
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 tempo (can use DB's or KB's) 
Rest 1 minute. 
Dumbbell or KB seesaw rows x 20 reps (10/side)
Rest 1 minute.  
Side plank foot taps x 20 seconds per side
Rest 1 minute.

10/leg at 3011 tempo, 3 counts on the way down

Posted single leg deadlift

Dumbbell seesaw rows

Side plank foot taps

Circuit 1

C. 3 sets
C1. Kettlebell or dumbbell single arm  hang clean & jerk x 10/arm
C2. Alternating Goblet Lunges x 20 reps (10/side)
Rest 1 minute between sets.

- Clean the dumbbell up to your shoulders
- Jerk dumbbell up overhead
- Switch hands and repeat with opposite hand

Single arm Dumbbell Hang Clean & Jerk

10/side
- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- Hold a dumbbell at chest height 1-2" away from your body.
- To return to the standing position, press off of the front foot.

Goblet reverse lunges

Circuit 2

D. 2 sets
Each movement is 15 seconds of reps + 15 second static hold wearing mini band 
D1. Seated Abduction 
D2. Hip Thrust
D3. Seated Abduction 
D4. Hip Thrust 
D5. Seated Abduction 
Rest 1-2 min between sets.

Each movement is 15 seconds of reps + 15 second static hold wearing mini band

Seated abduction with mini band

Each movement is 15 seconds of reps + 15 second static hold wearing mini band 
- Have a bench across your upper back, keeping your upper body rigid with abs engaged.
- Press into the floor to raise your hips straight up to the ceiling and squeeze your glutes.

Bodyweight hip thrust with mini band

Circuit 3

E. High Intensity Circuit
6 min AMRAP 
Row or Bike x 10 calories
Dumbbell Deadlifts x 12 reps
Dumbbell thrusters x 10 reps
2 minutes, and when the running clock reaches 8:00 move onto next section

Dumbbell deadlift

- 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 4

6 min AMRAP 
Row or bike  x 10 calories
Dumbbell Devil’s Presses x 5 reps
Rest 2 minutes, and when the running clock reaches 16:00 move onto next section

- Sit on the stationary bike, with the seat far enough away that your knee is slightly bent, but not locked.
- As you pedal, adjust resistance as necessary.

Bike

- Let the dumbbells hang next to the body
- Hip hinge
- Lower the weights to the ground (preferably inline with shoulders)
- Lower the body to the ground
- Perform a semi-explosive triceps push-up
- Follow through and kick the legs in (underneath)
- Contract the gluteus maximus for a static hip hinge
- Firm abs
- Pull the dumbbells all the way back between the legs
- Contract the gluteus maximus and hamstrings to pull the pelvis up
- Keep the spine rigid
- Follow through while swing snatching the dumbbells overhead
- Stand up straight and achieve a proper overhead lockout
- Lower dumbbells to hanging next to the body
- Repeat

Devil's press

High intensity circuit part 2

6 min AMRAP 
Row or Bike x 10 Calories 
Front-Racked Dumbbell Lunges x 12 reps
Dumbbell Push Presses x 9 reps

Front rack lunges

- 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

High intensity circuit part 3

W6/D5 Full 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!💪🏻😂

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 💪

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 🏋️‍♀️

W6/D5 Full Body

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