Name: Playbook - Sarah Herse - 11/28 - Legs
Uploaded: 2023-01-30T20:20:16.347Z
Duration: 30 min
Description: 11/28 - Legs

After more than a month of not working out, this kicked my butt

Lily

Jennifer

A. Warm-up x 3 sets (Lower body 5)
A1. Dumbbell foot taps x 30 reps
A2. Butt kickers x 30 reps
A3. Air squats x 10 reps
A4. Prisoner good morning x 10 reps

B. 3 Rounds
B1. Dumbbell front squats x 15 reps
B2. Dumbbell deadlift x 15 reps
B3. Ground to sky jumps x 15 reps
*Rest 30 seconds between sets

C. 3 Sets
C1. Dumbbell front rack lunges x 10 reps, alternating (5/side)
C2. Goblet lateral lunge x 10 reps, alternating (5/side)
C3. Alternating lunges with floor tap x 10 reps (5/side)
*Rest 30 seconds between sets
**Use a moderate set of dumbbell for forward lunges (same as part b) then drop one of the db’s for the lateral lunges

D. 3 Sets
D1. Dumbbell burpee deadlift x 5 reps
D2. Goblet squats x 10 reps
D3. Goblet squat pulses x 10 reps
D4. Dumbbell sumo deadlift x 20 reps (single dumbbell)
*Rest 30 seconds between sets
Use moderate set of dumbbells for the DBD but then option to go heavier for the squats & deadlift (20-50# DB)

A. Warm-up x 3 sets
A1. Dumbbell foot taps x 30 reps
A2. Butt kickers x 30 reps
A3. Air squats x 10 reps
A4. Prisoner good morning 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

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

- 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

- 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 5)

B. 3 Rounds
B1. Dumbbell front squats x 15 reps
B2. Dumbbell deadlift x 15 reps
B3. Ground to sky jumps x 15 reps
*Rest 30 seconds between sets

- 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

- Start in a standing position with feet shoulder width apart
- Send your hips back and touch the ground
- Then reach up to the ceiling and jump at the same time
- Repeat for desired reps.

Ground to sky jumps

Circuit 1

C. 3 Sets
C1. Dumbbell front rack lunges x 10 reps, alternating (5/side)
C2. Goblet lateral lunge x 10 reps, alternating (5/side)
C3. Alternating lunges with floor tap x 10 reps (5/side)
*Rest 30 seconds between sets
**Use a moderate set of dumbbell for forward lunges (same as part b) then drop one of the db’s for the lateral lunges

- Place your feet hip-width apart, and dumbbells at your shoulders
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat on other side

Dumbbell front rack lateral lunges (Alternating)

- Take a dumbbell and hold it in both hands under your chin (hold dumbbell long ways).
- Stand with feet hip-width apart
- Step out laterally with one foot
- Bend at the knee and squat down until you are at a 90 degree angle (or as low as you can go comfortably) 
- Drive through the feet back up and bring your leg in to return to starting position
- Repeat on opposite side

Goblet Lateral Lunge (Alternating)

(10 reps total - 5/side)

- Start by getting into a lunge position
- Tap the floor with the opposite hand of the leg that is forward
- Staying low quickly lunge to the other foot and tap floor with other hand

Alternating Quick Lunges with Floor Tap

Circuit 2

D. 3 Sets
D1. Dumbbell burpee deadlift x 5 reps
D2. Goblet squats x 10 reps
D3. Goblet squat pulses x 10 reps
D4. Dumbbell sumo deadlift x 20 reps (single dumbbell)
*Rest 30 seconds between sets
Use moderate set of dumbbells for the DBD but then option to go heavier for the squats & deadlift (20-50# DB)

- Stand up straight, place your feet on the width of your shoulders.
- Pick a dumbbell in each hand.
- Keeping your back flat, bend forward and squat down, grasping the dumbbells.
- Initiate the movement by kicking legs back, so that you’re in the push-up position, holding onto the dumbbells.
- Make a push-up, hop your feet forward and rise up keeping dumbbells in each hand and by your side "Deadlift" portion
- Rise up to full extension of hips.

Dumbbell burpee deadlift

- 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

- Hold the dumbbell at chest height and feet shoulder-width apart 
- Push your hips back and keep your chest up as you come down 
- Reach parallel and then start pulsing up and down motion 
- Repeat for recommended amount of reps then stand all the way up

Dumbbell Goblet Squat Pulse

- Stand in a wide toed out stance with one dumbbell held by both hands (hold it by the head of the DB)
- Lower into a squat touching the dumbbell to the ground while keeping your back straight and chest up
- Stand up to full extension to complete the rep

11/28 - Legs

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