Name: Playbook - Sarah Herse - W9/D2
Uploaded: 2024-03-20T21:08:54.189Z
Duration: 30 min
Description: W9/D2

Hard time doing 60 seconds but still getting there. My hands need all the work. Lol

Whitney

A. Warm-up x 3 sets
A1. Inchworm push-ups x 5 reps
A2. Scap pull-up x 5 reps
A3. Dead bug x 10 reps

B. 2 Sets
B1. Banded pull-up x 2-4 reps (using the absolute lightest band possible)
*Rest 1 minute between sets

C. 2 Sets
C1. Banded pull-ups x max reps in 1 minute
*Rest 1 min between sets
*Use a heavier band than part 1, one where you can get ~10 reps. Then accumulate as many reps as you can in 1 minute. Taking breaks when needed! See if you can match your reps on the second round

D. 4 Sets
D1. Bent over single arm dumbbell row x 12/arm
*see how heavy you can go!

E. 3 Sets
E1. Farmers carry (or hold) x 30 seconds (using heavy kettlebells or dumbbells)
E1. Plank hold x 30 seconds
*Rest 30 seconds between sets

A. Warm-up x 3 sets
A1. Inchworm push-ups x 5 reps
A2. Scap pull-up x 5 reps
A3. Dead bug x 10 reps

- 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

- Grip bar slightly wider than shoulder width
- From a straight arm hang, pull shoulder blades down toward your back pocket and hold for a few seconds
- Release until you are at a relaxed hang and repeat for recommended amount of reps

Scap pull-ups

- Lay with your knees bent at 90 degrees and feet off of the floor.
- Reach your fingers toward the ceiling.
- Glue your lower back to the floor.
- From this position, reach opposite hand, and opposite foot our as far as you can without losing lower back contact to the floor, exhaling as you reach.

Deadbug

Pull Up Warm Up 4

B.2 Sets
B1. Banded pull-up x 2-4 reps (using the absolute lightest band possible)
*Rest 1 minute between sets

-Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out, grab the bar and pull yourself upward by engaging your lats as you flex the elbow
-Pause and lower slowly

Band assisted pull-up (using lightest band possible)

C. 2 Sets
C1. Banded pull-ups x max reps in 1 minute
*Rest 1 min between sets
*Use a heavier band than part 1, one where you can get ~10 reps. Then accumulate as many reps as you can in 1 minute. Taking breaks when needed! See if you can match your reps on the second round

-Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out, grab the bar and pull yourself upward by engaging your lats as you flex the elbow
-Pause and lower slowly

Band assisted pull-up

D. 4 Sets
D1. Bent over single arm dumbbell row x 12/arm
*see how heavy you can go!
- 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

E. 3 Sets
E1. Farmers carry (or hold) x 30 seconds (using heavy kettlebells or dumbbells)
E1. Plank hold x 30 seconds
*Rest 30 seconds between sets

- Holding onto a  kettlebell or dumbbell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
- Keep the kettlebells 1-2" away from your body.

Farmers carry

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

Circuit 1

W9/D2

Jennifer

Can’t wait to see the results from this program!

Thanks for adding this program, looking forward to seeing the progress! Excellent as always!

Diana

W1/D1

Love how this program is keeping me consistent with my pull-up practice!

Sarah Herse

Well I had to use a small band for everything but it's a start. I'm not sure if my hands or lats are more tired 🤣

W9/D2

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