Name: Playbook - Sarah Herse - 11/14 - Legs
Uploaded: 2023-01-30T20:19:46.644Z
Duration: 45 min
Description: 11/14 - Legs

A. Warm up x 3 Sets:
A1. Jumping jacks x 50 reps
A2. Air squats x 10 reps
A3. Banded good mornings x 10 reps 
A4. Alternating step-ups x 10 reps  (light dumbbells or just body weight, can sub with reverse lunges if you don't have a step/box) 

B. 4 Sets:
B1. Dumbbell front squat x 15 reps
B2. Dumbbell sumo deadlift (2 dumbbells) x 15 reps
*Rest 45 seconds between sets
*Use moderate dumbbells 15-35# each

C. 4 Sets:
C1. Dumbbell curtsy lunge x 10/side
*Rest 30 seconds between sets
*Use moderate dumbbells 15-35# each

D. 3 Sets:
D1. Dumbbell RDL x 15 reps
D2. Mini band RDL x 10 reps
*Rest 45 sec betweens sets
**Use heavy weights on the RDL (20-40# DB’s) If you don’t have a band, sub with lighter DB’s

E. 3 Sets:
E1. Single leg wall sit x 10-20 seconds each side
E2. Jump squats x 10 reps
*Rest 45 seconds between sets

A. Warm up x 3 Sets:
A1. Jumping jacks x 50 reps
A2. Air squats x 10 reps
A3. Banded good mornings x 10 reps 
A4. Alternating step-ups (light dumbbells or just body weight, can sub with reverse lunges if you don't have a step/box) x 10 reps

- 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

- 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. Then return to starting position with hips fully extended to complete the rep.

Air squat

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- 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.
- Repeat for the desired number of repetitions.

Banded good morning

(light dumbbells or just body weight, can sub with reverse lunges if you don't have a step/box)
- Stand in front of a bench or step, holding a pair of dumbbells with your arms by your side, palms facing in.
- Step up onto the bench and press through the foot on the bench/box to straighten your leg and come to full extension at top of the box, while lifting the other leg up to the box.
- Slowly lower your leg back to the starting position in a controlled decent and place both feet on the ground.
- Alternate legs and repeat.

Dumbbell alternating step-ups

Warmup (Lower Body 2)

B. 4 Sets:
B1. Dumbbell front squat x 15 reps
B2. Dumbbell sumo deadlift (2 dumbbells) x 15 reps
*Rest 45 seconds between sets
*Use moderate dumbbells 15-35# each

- 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 in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift (dual DB)

Circuit 1

C. 4 Sets:
C1. Dumbbell curtsy lunge x 10/side
*Rest 30 seconds between sets
*Use moderate dumbbells 15-35# each

- Stand with your feet shoulder-width apart. Hold a weight in each hand down by your sides. 
- Step your right foot diagonally behind you and lower your right knee until it almost touches the ground. 
- Your front knee should bend to about 90 degrees. 
- Push through your left heel to stand back up and straighten your left leg.
- Complete all reps on one side then repeat on the opposite leg.

Dumbbell curtsy lunge

D. 3 Sets:
D1. Dumbbell RDL x 15 reps
D2. Mini band RDL x 10 reps
*Rest 45 sec between sets
**Use heavy weights on the RDL (20-40# DB’s) If you don’t have a band, sub with lighter DB’s

- 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

- 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 RDL

Circuit 2

E. 3 Sets:
E1. Single leg wall sit x 10-20 seconds each side
E2. Jump squats x 10 reps
*Rest 45 seconds between sets

(10-20 sec/side

- Sit against a wall with your legs and hips bent at 90 degrees
- Slowly raise one leg and hold in the air either bent or straight out in front (more difficult) for recommended amount of time then repeat on opposite side

Single leg wall sit

- 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.

11/14 - Legs

More workouts from Sarah Herse