Name: Playbook - Sarah Herse - 11/21 - Legs
Uploaded: 2023-01-29T17:57:33.076Z
Duration: 45 min
Description: 11/21 - Legs

Brandy

A. Warm-up x 3 Sets:
A1. Mountain climber x 20 reps
A3. Lunge with reach x 5/side
A4. Air squat x 10 reps
A5. Bodyweight reverse lunges x 10 reps

B. 3 Sets:
B1. Dumbbell squat clean x 5 reps
B2. Dumbbell front squat x 5 reps
B3. Dumbbell deadlift x 10 reps
*Rest 45 seconds between sets
*Use moderate dumbbells 15-35# each

C. 4 Sets:
C1. Rear foot elevated RDL x 10/side
*Use light/moderate dumbbells 10-25# each

D. 3 Sets:
D1. Dumbbell front to back lunge x 8 reps of complex per side
*Use light/moderate dumbbells 10-25# each

E. Finisher x 2 Sets:
E1. Air squats x 20 reps
E2. Bodyweight alternating reverse lunges x 20 reps (10/side)
E3. Jump squats x 20 reps
*Rest 2 min b/w sets

A. Warm-up x 3 sets
A1. Mountain climber x 20 reps
A3. Lunge with reach x 5/side
A4. Air squat x 10 reps
A5. Bodyweight reverse lunges x 10 reps

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

(5/side - 10 total reps)

- Begin in a runner's lunge, and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for a few seconds
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold for a few seconds
- Repeat this sequence on the other leg.

Lunge with reach (twisting)

- 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

- 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

Warm Up: Lower Body (1)

B. 3 Sets:
B1. Dumbbell squat clean x 5 reps
B2. Dumbbell front squat x 5 reps
B3. Dumbbell deadlift x 10 reps
*Rest 45 seconds between sets
*Use moderate dumbbells 15-35# each

- Hip-width stance with the dumbbells on outside of feet
- Shoulders over or slightly in front of dumbbells at set-up
- Heels down and arms straight until hips and legs extend
- Lumbar curve maintained and hips extend rapidly 
- Shoulders shrug, followed by a pull under with the arm sand dumbbells are received in the bottom of a front squat
- Complete at full hip and knee extensions with dumbbells on the shoulders.

Dumbbell squat clean

- 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

- Hold a pair of dumbbells in front of you with an overhand grip, palms facing
- Hinge forward at your hips, slightly bending the knees, lowering the dumbbells to the ground without allowing your back to round. 
- Brace core and lift back to the starting position.

Dumbbell Deadlift

Circuit 1

C. 4 Sets:
C1. Rear foot elevated RDL x 10/side
*Use light/moderate dumbbells 10-25# each

Using a bench or box, step a foot or two in front of bench and place the top of your toes on it so you are balancing on the other leg
- 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 and repeat on other leg.

Rear foot elevated dumbbell RDL

D. 3 Sets:
D1. Dumbbell front to back lunge x 8 reps of complex per side
*Use light/moderate dumbbells 10-25# each

- Begin with two dumbbells by your sides, palms facing toward you
- Take a step forward with one leg and bend at the knee and lower yourself until the thigh is parallel to the ground (don't let your knee go past the tip of the toes) 
- Push off the ground with that same foot to return to starting position 
- Immediately go into a reverse lunge by taking that same foot and putting it behind you and lowering yourself until you knee touches the ground
- Push off your toes and return to standing position
- This completes one rep, repeat on opposite side

Dumbbell Front to Back Lunge

E. Finisher x 2 Sets:
E1. Air squats x 20 reps
E2. Bodyweight alternating reverse lunges x 20 reps (10/side)
E3. Jump squats x 20 reps
*Rest 2 min b/w sets

*Make sure you’re using perfect form! Squats should all be below parallel & knee should touch the ground on lunges

- 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

Finisher - bodyweight leg burner

11/21 - Legs

Introducing Daily Body WODs!!

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Playbook2021!

Obsessed with these new workouts! Love the CrossFit meets body building style. And perfect for when I’m a little short on time. Please keep these coming!

11/21 - Legs

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