Name: Playbook - Sarah Herse - 12/12 - Legs
Uploaded: 2023-01-30T20:21:25.366Z
Duration: 30 min
Description: 12/12 - Legs

Loved it!  I needed a break from advanced body 2.0… my body was so sore! Thank you!

Jennifer

Shirley

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. 3 Sets:
B1. Goblet squat x 12 reps
B2. Dumbbell sumo deadlift (single db) x 12 reps
B3. Goblet reverse alternating lunges x 12 reps
B4. Dumbbell sumo squat x 12 reps
B5. Squat jumps x 12 reps
*Rest 20 seconds
 
C. 3 Sets:
C1. Single leg dumbbell RDL x 12/side
C2. Single leg glute bridge x 12/side
C3. Glute bridge (dumbbell optional) x 12 reps
C4. Glute bridge hold x 20 seconds
*Rest 10 seconds between sets
 
D. Finisher: 5 rounds for time
D1. Dumbbell curtsy lunge x 5 reps (right)
D2. Goblet curtsy lunge pulse x 5 reps (right)
D3. Dumbbell curtsy lunge x 5 reps (left)
D4. Goblet curtsy lunge pulse x 5 reps (left)
D5. Ground to sky jumps x 10 reps
*Note: go fast and don’t rest between sets! You can do the curtsy lunges with 1 or 2 dumbbells

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

B. 3 Sets:
B1. Goblet squat x 12 reps
B2. Dumbbell sumo deadlift (single db) x 12 reps
B3. Goblet reverse alternating lunges x 12 reps
B4. Dumbbell sumo squat x 12 reps
B5. Squat jumps x 12 reps
*Rest 20 seconds

- 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

- 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

Dumbbell sumo deadlift (single DB)

*Alternating legs* 6/leg

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- Hold a dumbbell at chest height 1-2" away from your body.
- To return to the standing position, press off of the front foot.

Goblet reverse lunges

- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward.
- Hold a dumbbell at chest height, and bend at the knees 
- Driving your knees outward and hinging at the hips squat until you reach parallel.
- To stand, think about pressing your feet into the floor and standing up to full extension to complete the rep.

Dumbbell sumo squat

- 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

Circuit 1

C. 3 Sets:
C1. Single leg dumbbell RDL x 12/side
C2. Single leg glute bridge x 12/side
C3. Glute bridge (dumbbell optional) x 12 reps
C4. Glute bridge hold x 20 seconds
*Rest 10 seconds between sets

(12 reps/side - 24 reps total)

- Start with one dumbbell in your hand and feet hip-width apart
- Use a chair or stationary object for support with the other hand if needed
- Lift the knee of the side that is holding the dumbbell
- Start by sending your hips back and lowering the dumbbell to the ground (make sure you keep neutral spine) and kick the leg back straight (single leg RDL)
- Come back to starting position and repeat on opposite side.

Single leg dumbbell RDL to knee lift

(12 reps/side - 24 reps total)

- Laying flat on the ground with arms by your side and feet planted on the ground bring your knees into a bent position about 90 degrees.
- Raise one leg off the ground and keeping the other foot planted
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position slowly to complete the rep.
- Same process for the other side

Single leg glute bridge

*Dumbbell optional*

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Laying face up on the ground with your feet firmly planted and knees bent about 90 degrees
- Arms laying on the ground beside you thrust your hips up and squeeze your glutes.
- Hold for a few seconds and then lower back down

Glute bridge hold

Circuit 2

D. Finisher: 5 rounds for time
D1. Dumbbell curtsy lunge x 5 reps (right)
D2. Goblet curtsy lunge pulse x 5 reps (right)
D3. Dumbbell curtsy lunge x 5 reps (left)
D4. Goblet curtsy lunge pulse x 5 reps (left)
D5. Ground to sky jumps x 10 reps
*Note: go fast and don’t rest between sets! You can do the curtsy lunges with 1 or 2 dumbbells

(Right side)

- Stand with your feet shoulder-width apart. Hold a weight in each hand down by your sides. 
- Step your right foot diagonally behind you and lower your right knee until it almost touches the ground. 
- Your front knee should bend to about 90 degrees. 
- Push through your left heel to stand back up and straighten your left leg.
- Complete all reps on one side then repeat on the opposite leg.

Dumbbell curtsy lunge

(Right side)

- Holding one dumbbell with both hands at your chest (elbows tucked) and feet shoulder width apart
- With your left foot straight in front of you, step with your right foot back and to the left. 
- Lower yourself until your back leg touches or is close to the ground. Both of your knees will bend and your legs will be “crossed.” Make sure your left knee is directly over your left ankle. 
- Then start a pulsating movement up and down for recommended amount of reps then drive up to starting position and repeat on other side.

Dumbbell goblet curtsy lunge pulses

(Left side)

- Stand with your feet shoulder-width apart. Hold a weight in each hand down by your sides. 
- Step your right foot diagonally behind you and lower your right knee until it almost touches the ground. 
- Your front knee should bend to about 90 degrees. 
- Push through your left heel to stand back up and straighten your left leg.
- Complete all reps on one side then repeat on the opposite leg.

(Left side)

- Holding one dumbbell with both hands at your chest (elbows tucked) and feet shoulder width apart
- With your left foot straight in front of you, step with your right foot back and to the left. 
- Lower yourself until your back leg touches or is close to the ground. Both of your knees will bend and your legs will be “crossed.” Make sure your left knee is directly over your left ankle. 
- Then start a pulsating movement up and down for recommended amount of reps then drive up to starting position and repeat on other side.

- 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.

12/12 - Legs

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