Name: Playbook - Sarah Herse - 11/4 - Legs & Glutes
Uploaded: 2023-01-30T20:16:50.047Z
Duration: 35 min
Description: 11/4 - Legs & Glutes

A. Warm-up x 3 sets
A1. High knees x 30 reps
A2. Bodyweight reverse alternating lunges x 10 reps
A3. Glute bridge with mini band x 10 reps

B. 4 Sets:
B1. Dumbbell hip thrust with mini band x 20 reps
B2. Hip thrust hold with mini band x 10 seconds (dumbbell optional)
*Rest 45 seconds between sets
*Use a heavy dumbbell! 20-50#

C. 3 Sets:
C1. Staggered stance RDL x 8 reps (right)
C2. Dumbbell reverse lunge x 8 reps (right)
C3. Dumbbell split squat x 8 reps (right)
C4. Staggered stance RDL x 8 reps (left)
C5. Dumbbell reverse lunge x 8 reps (left)
C6. Dumbbell split squat x 8 reps (left)
*Rest 1 minutes between sets
*Use moderate weights ~15-30# DBs


D. Glute burnout x 3 Sets:
D1. Standing single leg abduction with mini band x 20 reps/side
D2. Angled kickback with mini band x 15/side
D3.Standing foot tap back with mini band x 10/side
*Rest 1 minute between sets

E. Optional copenhagen planks x 3 Sets:
E1.Copenhagen plank with pulses x 30 seconds per side
*Rest 30 seconds between sets
*Bend knees and move closer to bench/chair to make easier, you should feel this in your inner thighs!

A. Warm-up x 3 sets
A1. High knees x 30 reps
A2. Bodyweight reverse alternating lunges x 10 reps
A3. Glute bridge with mini band x 10 reps

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- 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

- Laying face up on the ground with your feet firmly planted and knees bent about 90 degrees
- Place a band around the mid thigh 
- Arms laying on the ground beside you thrust your hips up and squeeze your glutes while pushing against the band around your thighs lower in controlled manner and repeat for recommended amount of reps

Glute Bridge W/ Mini Band

Warm Up

B. 4 Sets:
B1. Dumbbell hip thrust with mini band x 20 reps
B2. Hip thrust hold with mini band x 10 seconds (dumbbell optional)
*Rest 45 seconds between sets
*Use a heavy dumbbell! 20-50#

*Can use a band around thighs to make more challenging*

- On a bench or a box with a height that should be at the same level as your mid-back, slightly below your shoulder blades. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart.
- Tuck your chin and engage your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).
- Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 
- Pause for one second before slowly coming back down (ideally not touching the floor with your glutes). Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

Dumbbell hip thrusts

*Dumbbell optional 

- 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.
- Hold for recommended amount of time

Hipthrust hold with mini band

Circuit 1

C. 3 Sets:
C1. Staggered stance RDL x 8 reps (right)
C2. Dumbbell reverse lunge x 8 reps (right)
C3. Dumbbell split squat x 8 reps (right)
C4. Staggered stance RDL x 8 reps (left)
C5. Dumbbell reverse lunge x 8 reps (left)
C6. Dumbbell split squat x 8 reps (left)
*Rest 1 minutes between sets
*Use moderate weights ~15-30# DBs

(right leg)

- Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground.
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. 
- Come back up to the start position, by pushing your glutes forward. 
- Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

Dumbbell staggered stance RDL

(right leg)
- Stand up straight while grasping a dumbbell in each hand. This is the starting position.
- 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.

Dumbbell reverse lunge

(right leg)

- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Extend hip and knee to drive up to start position; repeat for specified reps
- Perform set with opposite leg

Dumbbell split squats

(left leg)

- Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground.
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. 
- Come back up to the start position, by pushing your glutes forward. 
- Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

(left leg)

- Stand up straight while grasping a dumbbell in each hand. This is the starting position.
- 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.

(left leg)

- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Extend hip and knee to drive up to start position; repeat for specified reps
- Perform set with opposite leg

Circuit 2

D. Glute burnout x 3 Sets:
D1. Standing single leg abduction with mini band x 20 reps/side
D2. Angled kickback with mini band x 15/side
D3.Standing foot tap back with mini band x 10/side
*Rest 1 minute between sets

(20 reps/side)

- Start by placing a mini band right above your knees
- Standing on one leg and lift the other and laterally move it out until there is tension in the band
- Keeping chest tall repeat for recommended amount of reps and repeat on other leg

Standing single leg abduction with mini band

(15 reps/side)

- Start with mini band right above knees
- Lift one leg off the ground and at an angle kick back until you feel tension in the band
- Come back to center with leg still off ground and repeat for recommended amount of reps
- Repeat on opposite side

Angled kickback with mini band

(10/side)

- Start by placing the mini band right above your knees
- Hinge at the hips and with one leg step back and tap the floor then bring it back to center
- Complete for recommended amount of reps and then repeat on other side

Standing foot tap back with mini band

Glute Burnout

E. Optional copenhagen planks x 3 Sets:
E1.Copenhagen plank with pulses x 30 seconds per side
*Rest 30 seconds between sets
*Bend knees and move closer to bench/chair to make easier, you should feel this in your inner thighs!

- In a side plank position, place the top leg on a bench with the bottom leg under the bench. 
- Lift the hips up until your body is in a straight line. Keep the lower leg off the floor.
 
*Reduce the difficulty to scale by keeping the foot of the lower leg on floor to assist, and/or by moving the bench closer toward the hips

11/4 - Legs & Glutes

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