Name: Playbook - Sarah Herse - 11/11 - Legs & Glutes
Uploaded: 2023-01-30T20:18:33.996Z
Duration: 35 min
Description: 11/11 - Legs & Glutes

A. Warm-up x 3 Sets:
A1. Dumbbell foot taps x 30 reps
A2. Prisoner good morning x 10 reps
A3. Air squat x 10 reps

B. 4 Sets:
B1. Dumbbell front squat x 10 reps
B2. Jump squats x 10 reps
B3. Air squats x 10 reps
*Rest 45 seconds between sets
*Start with a light set of dumbbells (~10-20# each) then increase by 5-10# each set

C. 3 Sets:
C1. Dumbbell RDL x 15 reps
C2. Dumbbell 1 & ¼ glute bridge x 10 reps
C3. Dumbbell glute bridge x 10 reps
C4. Glute bridge hold x 10 seconds
*Rest 30 seconds between sets
*use heavy DBs, ~20-40# each

D. 3 Sets - glute burn (with mini band)
D1. Fire hydrant + kickback x 10/side
D2. Quadruped straight leg circles w/ mini band x 10/side
*Rest 1 minute between

A. Warm-up x 3 Sets:
A1. Dumbbell foot taps x 30 reps
A2. Prisoner good morning x 10 reps
A3. Air squat 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

- 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

- 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

Warm up

B. 4 Sets:
B1. Dumbbell front squat x 10 reps
B2. Jump squats x 10 reps
B3. Air squats x 10 reps
*Rest 45 seconds between sets
*Start with a light set of dumbbells (~10-20# each) then increase by 5-10# each set

- Stand upright with your feet shoulder width apart, each hand holding a dumbbell in front of your chest, palms facing your body.
- Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes.
- Squat down until your hips are below the plane of your knees. If you don’t have enough flexibility to do this, squat as low as you can comfortably.
- Push through your heels back up to the starting position.

Dumbbell front squat

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

Circuit 1

C. 3 Sets:
C1. Dumbbell RDL x 15 reps
C2. Dumbbell 1 & ¼ glute bridge x 10 reps
C3. Dumbbell glute bridge x 10 reps
C4. Glute bridge hold x 10 seconds
*Rest 30 seconds between sets
*use heavy DBs, ~20-40# each

- 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

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place dumbbell at your hip area and hold with both hands.
- Drive through your heels and press your hips toward the ceiling, squeeze your glutes and hold briefly, come down about 1/4 way and then drive your hips up again and hold briefly.
- Come back down to the ground to complete the rep.
- Keep pelvis slightly tucked under during the entire movement

1 & 1/4 dumbbell glute bridge

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place dumbbell at your hip area and hold with both hands.
- Drive through your heels and press your hips toward the ceiling, squeeze your glutes and hold them there before coming back down.
- Keep pelvis slightly tucked under during the entire movement

Dumbbell glute bridge

- Laying face up on the ground with your feet firmly planted and knees bent about 90 degrees
- Arms laying on the ground beside you thrust your hips up and squeeze your glutes.
- Hold for a few seconds and then lower back down

Glute bridge hold

Circuit 2

D. 3 Sets - glute burn (with mini band)
D1. Fire hydrant + kickback x 10/side
D2. Quadruped straight leg circles w/ mini band x 10/side
*Rest 1 minute between

(10/side)

- Position yourself on your hands and knees and a mini band right above your knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body then come back to the middle and immediately lift your leg and squeezing your glutes
- Pause at the top of the motion 
- Slowly return to the starting position
- Repeat on opposite leg

Fire hydrants + Kickback w/ Mini Band

(10/side)

- Place a mini band around thighs (above your knees). Set up on your hands and knees with your knees under your hips and your hands under your shoulders. 
- Straighten and lift one leg off the ground until it is parallel with the floor.
- Perform tiny circles for the recommended reps and then repeat on other leg.
- Make sure you are keeping your core engaged and squeezing your glutes throughout the movement.

11/11 - Legs & Glutes

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