Name: Playbook - Sarah Herse - 1/10 - Wednesday Booty WOD
Uploaded: 2024-04-23T22:35:49.637Z
Duration: 30 min
Description: 1/10 - Wednesday Booty WOD

Warm Up x 3 Sets
A1. Ground to sky reach x 10 reps
A2. Jumping jacks x 20 reps
A3. bodyweight good morning x 10 reps
A4. Banded glute march x 10 reps

B. 12-10-8-4
B1. Goblet pause Bulgarian split squat (each side)
B2.  Dumbbell 1 & ¼ Hip thrust (or glute bridge)
B3. Banded monster walks x (each direction, do in place if you don’t have space for this)
*Rest 1 minute between sets
**For dumbbells, I recommend 15-35# each for women & 25-50# each for men (you may want to go heavier on sumo squat)

C. 4-8-10-12
C1. Staggered stance dumbbell RDL (each side)
C2. Sumo squat (2 dumbbells)
C3. Single leg glute bridge (each side)
Rest 1 min between sets
(Use same dumbbells as above)

Warm Up x 3 Sets:
A1. Ground to sky reach x 10 reps
A2. Jumping jacks x 20 reps
A3. bodyweight good morning x 10 reps
A4. Banded glute march x 10 reps

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

- 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

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Bodyweight Good morning

- Lie face up on the floor with your knees bent and feet flat on the floor. 
- Raise your hips so your body forms a straight line from your shoulders to your knees. 
- Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. 
- Continue alternating back and forth.

Glute march

Glute Warmup 1

B. 12-10-8-4
B1. Goblet pause Bulgarian split squat (each side)
B2.  Dumbbell 1 & ¼ Hip thrust (or glute bridge)
B3. Banded monster walks x (each direction, do in place if you don’t have space for this)
*Rest 1 minute between sets
**For dumbbells, I recommend 15-35# each for women & 25-50# each for men (you may want to go heavier on sumo squat)

- Grab a dumbbell/kettle bell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box.
- Keeping your torso upright, lower your body as far as you can until your front thigh is parallel to the floor, and pause for 2-3 seconds.
- Then push back up to a standing position. The higher the bench or box, the harder the exercise.

Goblet pause Bulgarian split squat

- On a bench or a box with a height that should be at the same level as your mid-back. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart. Your hips, knees and feet are in line 
- Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 
- Pause for one second and go back down 1/4 of the way and then back up
- Slowly coming back down (ideally not touching the floor with your glutes). Make sure to keep squeezing your glutes and engaging your core to keep your back flat.
- Repeat for recommended amount of reps

Dumbbell 1 & 1/4 hip thrusts (or glute bridge)

Place a resistance band right above your knees and stand with your feet hip-width apart.
Squat down into an athletic stance and take a step to the left. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
Keep taking small steps to the left and then repeat on the right side.
Stay low throughout the movement, keep your head, neck, and spine neutral and fully engage your glutes. Step your feet from hip-width apart to shoulder-width apart and breathe deeply, with a smooth and steady rhythm. Keep your hips externally rotated & knees pushing against the band.

Lateral monster walks with mini band

Rest

Dumbbell 1 & 1/4 hipthrusts

Circuit 1

C. 4-8-10-12
C1. Staggered stance dumbbell RDL (each side)
C2. Sumo squat (2 dumbbells)
C3. Single leg glute bridge (each side)
*Rest 1 min between sets
(Use same dumbbells as above)

- Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground.
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. 
- Come back up to the start position, by pushing your glutes forward. 
- Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

Dumbbell staggered stance RDL

- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward.
- Hold a dumbbell at chest height, and bend at the knees 
- Driving your knees outward and hinging at the hips squat until you reach parallel.
- To stand, think about pressing your feet into the floor and standing up to full extension to complete the rep.

Dumbbell sumo squat

- Laying flat on the ground with arms by your side and feet planted on the ground bring your knees into a bent position about 90 degrees.
- Raise one leg off the ground and keeping the other foot planted
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position slowly to complete the rep.
- Same process for the other side

Single leg glute bridge

Circuit 2

1/10 - Wednesday Booty WOD

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

Misty Kale

4/25 - Thursday Arm WOD

Just what I needed to get back into a routine after healing from a broken pinky ❤️‍🩹

Danielle

4/26- Friday Full Body WOD

4/27 - Core & Cardio WOD

4/28 - Follow-along full body stretch

4/15- Monday Leg WOD

4/16 - Tuesday Upper Body WOD

4/17 - Wednesday Booty WOD

4/18- Thursday Arm WOD

4/19 - Friday Full Body WOD

4/20 - Core & Cardio WOD

4/21 - Sunday Recovery & Mobility WOD (upper body)

4/8 - Monday Leg WOD

4/9- Tuesday Upper Body WOD

4/10 - Wednesday Booty WOD

4/11- Thursday Arm WOD

4/12 - Friday Full Body WOD

4/13 - Core & Cardio WOD

4/14 Sunday follow-along stretch-my back flexibility routine

4/1 - Monday Leg WOD

Jennifer

4/2- Tuesday Upper Body WOD

4/3 - Wednesday Booty WOD

4/4 - Thursday Arm WOD

4/5 - Friday Full Body WOD

4/6 - Core & Cardio WOD

That was great. Thanks so much for these stretching videos, Sarah!

Kate

4/7 - Sunday follow along stretch (16 min full body)

Loved it! I was going to start the Flex Express, but this workout was to good to pass up!  Thank you 😊

3/25 - Monday Leg WOD

3/26 - Tuesday Upper Body WOD

3/27- Wednesday Glute WOD

3/28 - Thursday Arm WOD

3/29 - Friday Full Body WOD

3/30- Core & Cardio WOD

3/31- Sunday Recovery & Mobility WOD (Back & Shoulders)

That was a great way to start the week!  Thank you 😊

3/18 - Monday Leg WOD

Whew… that was tough! Great workout!! 🔥

3/19 - Tuesday Upper Body WOD

3/20 - Wednesday Glute WOD

3/21 - Thursday Arm WOD

3/22 - Friday Full Body WOD

That was great!  I’ll be repeating that one!

3/23 - Core & Cardio WOD

3/24 - Sunday follow-along stretch (hips and hamstrings)

The “Death By Complex” was brutal!  I’m going to feel that tomorrow!  Thanks for the workout 🏋️‍♀️ 😊

1/10 - Wednesday Booty WOD

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