Name: Playbook - Sarah Herse - 10/25 - Wednesday Booty WOD
Uploaded: 2024-04-23T22:35:49.957Z
Duration: 30 min
Description: 10/25 - Wednesday Booty WOD

A. Glute 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. 4 rounds of :45 on / :15 off (20 min clock)
B1. Dumbbell banded goblet squat
B2. Quadruped banded glute kickback, right leg (sub with mini band kickback if needed)
B3. Quadruped banded glute kickback, left leg 
B4. skater jumps (adv. option - box jumps)
B5. Mini band RDL (or sub with db’s)

C. Optional banded finisher x 3 sets
C1. Standing fire hydrant with mini band x 20/side

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. 4 rounds of :45 on / :15 off (20 min clock)
B1. Dumbbell banded goblet squat
B2. Quadruped banded glute kickback, right leg (sub with mini band kickback if needed)
B3. Quadruped banded glute kickback, left leg 
B4. skater jumps (adv. option - box jumps)
B5. Mini band RDL (or sub with db’s)

- Start with the band around the tops of your knees and feet shoulder-width apart
- Keeping your chest up hold dumbbell in goblet position against your chest
- Press hips back and lower down to parallel or below parallel pushing your knees out against the band throughout the whole movement 
- Rise back up to full extension to complete rep

Dumbbell banded goblet squat

Rest

*Right leg* (sub with mini band above your knees if you don't have a long loop band)

- Start by being on your hands and knees with one side of the band placed under your hands
- Hands should be shoulder-width apart 
- Place the other end of the band around one foot (in the middle)
- Start by kicking that foot that is banded back and up and then bringing it back down (without it touching the ground)
- Repeat for recommended amount of reps and do it on the other leg

Quadruped banded glute kickback (right)

*Left leg*

- Start by being on your hands and knees with one side of the band placed under your hands
- Hands should be shoulder-width apart 
- Place the other end of the band around one foot (in the middle)
- Start by kicking that foot that is banded back and up and then bringing it back down (without it touching the ground)
- Repeat for recommended amount of reps and do it on the other leg

Quadruped banded glute kickback

- Start standing with your legs hip-width apart. Bend one leg behind the supporting leg at a slight angle, while maintaining weight and balance on the supporting leg.
- As you exhale, simultaneously swing your arms out and leap over to the opposite side.
- Shift your weight and land with the opposite leg behind you. Be sure to land on the ball of your foot with your hips and knees bent slightly.
- Repeat this side-to-side motion, transferring your weight each time. Continue to alternate the arms and legs as you shift side to side in the skating motion.

Skater Jumps (or box jumps)

- Begin with a mini band around your feet and holding the band with your hands
- Feet shoulder width apart
- Lower down to about shin height keeping a slight bend in your knee
- Stand up and straighten legs and you should feel tension in the band

Mini band (or dumbbell) RDL

Circuit 1

C. Optional banded finisher x 3 sets
C1. Standing fire hydrant with mini band x 20/side

- Place loop band just above knees. 
- Bend one knee while the other is firmly on the ground and hinge at the hips a little bit
- Lift bent knee to the side and return to starting position. 
- Repeat on opposite leg once all reps are completed

Standing fire hydrant with mini band

10/25 - 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 🏋️‍♀️ 😊

10/25 - Wednesday Booty WOD

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