Name: Playbook - Sarah Herse - 1/29 - Monday Leg WOD
Uploaded: 2024-04-23T22:35:49.133Z
Duration: 30 min
Description: 1/29 - Monday Leg WOD

Donna

Jennifer

A. Warm-up x 3 sets
A1. Dumbbell foot taps x 30 reps
A2. Butt kickers x 30 reps
A3. Air squats x 10 reps
A4. Prisoner good morning x 10 reps

B. 25 -20-15-10-5 reps of
B1. Goblet squats
B2. Box jumps (or squat jumps*)
B3. Dumbbell hip thrust (or glute bridges)
*If you don’t have a box, you can just do squat jumps with your body weight
*Use a moderately heavy weight: women try for 25-50#, men try for 35-70# each

C. Hamstring burnout x 3 sets
C1. Dumbbell (or barbell) RDL 21’s 
Rest 2 minutes between sets
*If using a barbell, women try for 65-135#, men try for 95-195#
*If using dumbbells, women try for 15-40# each, men try for 25-60# each

D. Optional additional strength
D1. Barbell (or dumbbell) front squat
1 x 10 reps
1 x 8
2 x 6
*Go heavy! You can do this section before the WOD if preferred

A. Warm-up x 3 sets
A1. Dumbbell foot taps x 30 reps
A2. Butt kickers x 30 reps
A3. Air squats x 10 reps
A4. Prisoner good morning x 10 reps

- Start in a standing position and place one dumbbell out in front of you on the ground
- Start by tapping one foot on the dumbbell and then quickly hopping to the other foot "In a running in place motion"
- Alternating taps on dumbbell with feet for desired amount of reps

Dumbbell foot taps

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

- Standing with feet under hips or slightly wider, place your hands behind your head and posture tall with chest up.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.

Prisoner good morning

Warm Up (Lower body 5)

B. 25 -20-15-10-5 reps of
B1. Goblet squats
B2. Box jumps (or squat jumps*)
B3. Dumbbell hip thrust (or glute bridges)
*If you don’t have a box, you can just do squat jumps with your body weight
*Use a moderately heavy weight: women try for 25-50#, men try for 35-70# each

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend you legs to come back up

Goblet squat

- Stand with the box one short step in front of you and your feet shoulder-width apart.
- Bend your knees slightly and drop down, bringing your arms out behind you.
- Use the momentum from your quarter squat to propel you upward as you jump onto the box, allowing your arms to swing out in front of you.
- Land softly on both feet with a slight bend in the knees.
- Step back and down and repeat.

Box jump (or squat jump)

- On a bench or a box with a height that should be at the same level as your mid-back, slightly below your shoulder blades. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart.
- Tuck your chin and engage your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).
- 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 before 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.

Dumbbell hip thrusts

Circuit 1

C. Hamstring burnout x 3 sets
C1. Dumbbell (or barbell) RDL 21’s 
Rest 2 minutes between sets
*If using a barbell, women try for 65-135#, men try for 95-195#
*If using dumbbells, women try for 15-40# each, men try for 25-60# each

Dumbbell RDL 21’s:

Lower half of RDL x 7
Upper half of RDL x 7
Full RDL x 7
Perform the Romanian deadlift as described, but for the first seven reps, your range of motion will be limited to the lower half of the movement. Next, perform seven more reps in the upper half of the movement, and lastly, perform seven more reps with a full range of motion. This is one set. Perform 2 sets like this.  Try to use a heavier weight this week – we will repeat each week with the goal of increasing weight each week.

- Start with dumbbells in your hands as opposed to the floor with palms facing your body
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings (should be around lower shin/ankles) 
- Drive your hips forward until you come to the knee area and then lower back down 
- That completes one rep

Lower Half RDL

- Start with dumbbells in your hands as opposed to the floor with palms facing your body.
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you are at your knee area 
- Drive your hips forward until you come to fully extended and standing up straight
- That completes one rep

Upper Half RDL

- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Dumbbell RDL

Dumbbell RDL 21's

D. Optional additional strength
D1. Barbell (or dumbbell) front squat
1 x 10 reps
1 x 8
2 x 6
*Go heavy! You can do this section before the WOD if preferred

- Should-width stance with hands just outside shoulders and full grip on the bar
- Bar rests on upper back, elbows pointed slightly back
- Keep in line with toes and lumbar curve maintained
- Hips descend back and down and squat below parallel
- Drive feet through floor and push knees out until full extension is reached to complete the rep.

Barbell back squat

1/29 - Monday Leg 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

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 🏋️‍♀️ 😊

1/29 - Monday Leg WOD

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