Name: Playbook - Sarah Herse - 11/7 - Legs
Uploaded: 2023-01-30T20:18:47.210Z
Duration: 35 min
Description: 11/7 - Legs

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

B. 4 Sets:
B1. Dumbbell box squats x 15 reps (can use bench, box, chair, couch, etc)
B2. Dumbbell 1 & ¼ hip thrust x 15 reps
*Rest 30 seconds between sets
*Use moderate to heavy dumbbells 15-40#, sub with regular squats & glute bridges if needed

C. 4 Sets
C1. Dumbbell staggered stance RDL x 12/leg
*Rest 30 seconds between sets
*Use moderate dumbbells, 15-35# each

D. 3 Sets:
D1. Dumbbell front rack alternating lunges x 20 reps
D2. Dumbbell adductor lifts x 20 reps
*Rest 30 seconds between sets
*Use moderate dumbbells on lunges 15-35# each, & a light dumbbell for adductor lifts (5-10#)

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. 4 Sets:
B1. Dumbbell box squats x 15 reps (can use bench, box, chair, couch, etc)
B2. Dumbbell 1 & ¼ hip thrust x 15 reps
*Rest 30 seconds between sets
*Use moderate to heavy dumbbells 15-40#, sub with regular squats & glute bridges if needed

*Can use bench, box, chair, couch, etc.

- Hold a dumbbell in each hand and get them in the front rack position where they are resting on your shoulders
- Position yourself shoulder-width stance in front of a bench or box (or elevated surface)
- Lower yourself in a squat until you come in contact with the box/bench and without rocking back drive yourself up back to a standing position
- Make sure you keep tension throughout the whole movement

Dumbbell Box Squat

- On a bench or a box with a height that should be at the same level as your mid-back. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart. Your hips, knees and feet are in line 
- 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 and go back down 1/4 of the way and then back up
- 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.
- Repeat for recommended amount of reps

Dumbbell 1 & 1/4 hipthrusts

Circuit 1

C. 4 Sets
C1. Dumbbell staggered stance RDL x 12/leg
*Rest 30 seconds between sets
*Use moderate dumbbells, 15-35# each

- 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

D. 3 Sets:
D1. Dumbbell front rack alternating lunges x 20 reps
D2. Dumbbell adductor lifts x 20 reps
*Rest 30 seconds between sets
*Use moderate dumbbells on lunges 15-35# each, & a light dumbbell for adductor lifts (5-10#)

- 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)

- Lay down face up on the ground and place one dumbbell between thighs (the ends of the dumbbell touching inner thigh/knee area - find a comfortable spot in that area)
- Legs should be bent and keep back flat against floor
- While squeezing the dumbbell lift your legs off the ground and bring knees up so they are perpendicular with your torso
- Lower back down to hover feet over ground and repeat for recommended amount of reps.

11/7 - Legs

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