Name: Playbook - Sarah Herse - 11/25 - Legs & Glutes
Uploaded: 2023-01-29T17:57:24.032Z
Duration: 35 min
Description: 11/25 - Legs & Glutes

Ashley Chapman

Brandy

A. Warm-up 2 sets
A1. Leg swings x 10/side
A2. Lateral leg swings x 10 each side
A3. Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
A4. Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep
*Rest 60 sec b/w sets

B. 4 Rounds
B1. goblet squat x 15 reps
B2. Bottom of squat hold x 20 seconds
*Rest 30 seconds between sets
*Start with a light weight (10-20#) and then add 5-10# each set

C. 12 minute AMRAP
C1. Dumbbell deadlifts x 20 reps
C2. Single arm alternating swings x 20 reps (10/side)
C3. Single arm overhead walking lunges x 20 reps (perform them in place if needed, switch arms after 10 reps)
C4. Mountain climbers (heel to hand) x 20 reps (10/side)
C5. Dumbbell foot taps x 20 reps
*Use a moderate weight, 15-35# dumbbells. If you’re struggling to hold the db overhead, just hold in the front rack or goblet position

D. 3 Sets (glute burnout)
D1. Banded hip thrust x 20 reps
D2. Seated abduction x 20 reps
D3. Standing abduction x 20 reps
*Rest 1 minute between sets

A. Warm-up 2 sets
A1. Leg swings x 10/side
A2. Lateral leg swings x 10 each side
A3. Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
A4. Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep
*Rest 60 sec b/w sets

(10 reps each side)

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

(10 reps each side)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- Stand with your feet wider than hip width, toes slightly turned out, and a kettlebell between your feet.
- Lower your hips straight down while keeping a tall spine, grip the kettlebell and stand up tall with your arms straight.

*Can also be done with dumbbell using one of the ends*

Kettlebell (or dumbbell) sumo deadlift

- Grasp the dumbbell/kettlebell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals. 
- Press your hips back and begin bending your knees to perform the squat. Inhale as you perform this downward phase.
- Keep the dumbbell close to your body during the movement.
Focus on keeping your chest tall as you continue pressing your hips back and lowering to right at parallel or below and pause for 2 secs.
- Make sure your weight remains evenly distributed across your feet, or slightly more weighted toward your heels.
- Press through your heels and reverse to a standing position.

Pause goblet squat

Warm-up (leg warmup 1)

B. 4 Rounds
B1. goblet squat x 15 reps
B2. Bottom of squat hold x 20 seconds
*Rest 30 seconds between sets
*Start with a light weight (10-20#) and then add 5-10# each set

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend you legs to come back up

Goblet squat

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees or right below parallel 
- Hold position for recommended amount of time
- Be sure to keep core engaged and breathing the entire time

Bottom of squat hold

Circuit 1

C. 12 minute AMRAP
C1. Dumbbell deadlifts x 20 reps
C2. Single arm alternating swings x 20 reps (10/side)
C3. Single arm overhead walking lunges x 20 reps (perform them in place if needed, switch arms after 10 reps)
C4. Mountain climbers (heel to hand) x 20 reps (10/side)
C5. Dumbbell foot taps x 20 reps
*Use a moderate weight, 15-35# dumbbells. If you’re struggling to hold the db overhead, just hold in the front rack or goblet position

- 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

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Single arm alternating dumbbell swings

*perform them in place if needed, switch arms after 10 reps
**If you’re struggling to hold the db overhead, just hold in the front rack or goblet position
- Hold one dumbbell overhead with arm at full extension
- Step one leg forward and keep the heel of forward leg down and raise heel of back leg
- Lower yourself until back knee touches the ground
- Forward leg shin remains relatively vertical
- Press off the ground with your back leg until both legs are back together and you are standing straight
- Repeat on opposite leg

Single arm overhead walking lunges

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the foot is approximately next to your hand. 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 next to your other hand. 
- Repeat in an alternating fashion.

Mountain climbers (heel to hand)

- 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

12 Min AMRAP

D. 3 Sets (glute burnout)
D1. Banded hip thrust x 20 reps
D2. Seated abduction x 20 reps
D3. Standing abduction x 20 reps
*Rest 1 minute between sets

- Have a bench across your upper back, keeping your upper body rigid with abs engaged.
- Press into the floor to raise your hips straight up to the ceiling and squeeze your glutes.

Hip Thrust with Mini Band

- Sit on a flat bench/box with your back straight and your feet on the floor. It should be sitting like you are sitting in a straight back chair. Your hands should be holding on to the side of the bench near your hips.
- Put a resistance band around both legs right above the knees.
- In one motion, push your knees away from each other and then push back to touching each other. It should look like your are doing a butterfly with your knees.

Seated abduction with mini band

- Standing with feet right under your hips and hips hinged slightly.
- Put a resistance band around both legs right above the knees.
- In one motion, push your knees away from each other and then push back to neutral position. It should look like your are doing a butterfly with your knees.
- Make sure your knees are not caving in, constantly push them outwards.

11/25 - Legs & Glutes

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