Name: Playbook - Sarah Herse - 11/18 - Legs & Glutes
Uploaded: 2023-01-30T20:19:36.510Z
Duration: 35 min
Description: 11/18 - Legs & Glutes

Brandy

A. Warmup x 2 sets
A1.Jumping jacks x 30 seconds
A2.Pigeon pose pulses x 30 seconds/side
A3.Alternating reverse lunges x 30 seconds
A4.Prisoner good morning x 30 seconds
*Rest 30 seconds between sets

B. 3 Sets:
B1. Pistol squat to bench (or chair) x 10 reps (right leg)
B2. Goblet split squat x 10 reps (right leg)
B3. Pistol squat to bench (or chair) x 10 reps (right leg)
B4. Goblet split squat x 10 reps (right leg)
*Rest 1 minute between sets

C. 4 Sets:
C1. Mini band RDL x 20 reps
C2. Dumbbell sumo squat x 20 reps
Dumbbell glute bridge x 20 reps
*Rest 30 seconds between sets
*Use a heavy dumbbell, 20-50#
**If you don’t have a band, use light dumbbells

D. 3 Sets:
D1. Jumping (or stepping) lunges x 30 reps
D2. Banded lateral walks in place x 30 reps
D3. Standing kickbacks with mini band x 30/side
*Rest 90 seconds between sets

A. Warmup x 2 sets
A1.Jumping jacks x 30 seconds
A2.Pigeon pose pulses x 30 seconds/side
A3.Alternating reverse lunges x 30 seconds
A4.Prisoner good morning x 30 seconds
*Rest 30 seconds between sets

- 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

(30 sec/side - 60 seconds total)

- From all fours, bring your right knee forward towards your right wrist. Depending on your body it may be just behind your wrist or to the outer or the inner edge of it. giving you a stretch on your outer hip without any discomfort in your knee. 
- Your right ankle will be somewhere in front of your left hip. 
- Slide your left leg back and point your toes, your heel is pointing up to the ceiling.
- Place both hands on either side of your front leg for support and push yourself forward with your back foot and then back into starting position (pulses)

Pigeon pose pulses

- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

- 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 3)

B. 3 Sets:
B1. Pistol squat to bench (or chair) x 10 reps (right leg)
B2. Goblet split squat x 10 reps (right leg)
B3. Pistol squat to bench (or chair) x 10 reps (right leg)
B4. Goblet split squat x 10 reps (right leg)
*Rest 1 minute between sets

*Can use bench or box*
(right leg)
- The box or bench height should be at or slightly above or below parallel.
- From a standing position, lift one leg up and in a controlled manner, sit down to a box or bench (do not aggressively sit down).
- Keep your heel of your non-squatting leg off of the ground. 
- Drive your squatting leg into the floor and stand to full extension while keeping your other leg elevated (should not touch the ground until rep is done).

Pistol squat to bench (right)

(right leg)

- Stand in a staggered stance with one dumbbell held by both hands directly at your chest (goblet position). Keep elbows tucked
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position
- Repeat on other leg

Goblet split squat (right)

*Can use bench or box*
(left leg)
- The box or bench height should be at or slightly above or below parallel.
- From a standing position, lift one leg up and in a controlled manner, sit down to a box or bench (do not aggressively sit down).
- Keep your heel of your non-squatting leg off of the ground. 
- Drive your squatting leg into the floor and stand to full extension while keeping your other leg elevated (should not touch the ground until rep is done).

Pistol squat to bench (left)

(left leg)
- Stand in a staggered stance with one dumbbell held by both hands directly at your chest (goblet position). Keep elbows tucked
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position
- Repeat on other leg

Goblet split squat (left)

Circuit 1

C. 4 Sets:
C1. Mini band RDL x 20 reps
C2. Dumbbell sumo squat x 20 reps
Dumbbell glute bridge x 20 reps
*Rest 30 seconds between sets
*Use a heavy dumbbell, 20-50#
**If you don’t have a band, use light dumbbells

*If you don't have a band, use light dumbbells
- 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

- 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

- 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

Circuit 2

D. 3 Sets:
D1. Jumping (or stepping) lunges x 30 reps
D2. Banded lateral walks in place x 30 reps
D3. Standing kickbacks with mini band x 30/side
*Rest 90 seconds between sets

- Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.

Jumping lunges

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

Banded lateral walks in place

(30 reps per side)

- Stand near a ledge/wall and put mini band right above your knees
- With one of your legs push back and up with your foot and extending your leg upwards and squeezing your glutes
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Standing Kickbacks w/ Mini Band

Glute burnout with jumping lunges & mini band

11/18 - Legs & Glutes

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11/18 - Legs & Glutes

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