Name: Playbook - Sarah Herse - 12/16 - Legs & Glutes
Uploaded: 2023-01-30T20:20:59.371Z
Duration: 35 min
Description: 12/16 - Legs & Glutes

A. Warmup x 2 sets
A1.Jumping jacks x 30 seconds
A2.Pigeon pose pulses x 30 seconds/side
A3.Alternating reverse lunges x 30 seconds
A4.Prisoner good morning x 30 seconds
*Rest 30 seconds between sets

B. 15 min AMRAP (as many rounds as possible)
B1. Dumbbell sumo deadlift with 2 dumbbells x 10 reps
B2. Goblet Pause Bulgarian split squat x 10/leg (If you don’t have anywhere to elevate your leg, you can do regular split squats)
B3. Goblet Cossack squat x 10 reps, alternating (5/side)
B4. Standing kickback with mini band (10/leg)
*Rest as needed between movements & rounds
*Try for a moderate weight on the dumbbells, 15-35# each

C. 2 Sets:
C1. Banded glute bridges x 20 reps
C2. Glute bridge abduction x 20 reps
C3. Donkey kicks (with mini band) x 20 reps/leg
C4. Glute march with mini band x 20 reps (10/leg, alternating)
*Rest 60 seconds between sets

A. Warmup x 2 sets
A1.Jumping jacks x 30 seconds
A2.Pigeon pose pulses x 30 seconds/side
A3.Alternating reverse lunges x 30 seconds
A4.Prisoner good morning x 30 seconds
*Rest 30 seconds between sets

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

(30 sec/side - 60 seconds total)

- From all fours, bring your right knee forward towards your right wrist. Depending on your body it may be just behind your wrist or to the outer or the inner edge of it. giving you a stretch on your outer hip without any discomfort in your knee. 
- Your right ankle will be somewhere in front of your left hip. 
- Slide your left leg back and point your toes, your heel is pointing up to the ceiling.
- Place both hands on either side of your front leg for support and push yourself forward with your back foot and then back into starting position (pulses)

Pigeon pose pulses

- 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

- 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 3)

B. 15 min AMRAP (as many rounds as possible)
B1. Dumbbell sumo deadlift (dual DB) x 10 reps
B2. Goblet Pause Bulgarian split squat x 10/leg (If you don’t have anywhere to elevate your leg, you can do regular split squats)
B3. Goblet Cossack squat x 10 reps, alternating (5/side)
B4. Standing kickback with mini band (10/leg)
*Rest as needed between movements & rounds
*Try for a moderate weight on the dumbbells, 15-35# each

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift (dual DB)

(10/leg - 20 reps total)

- Grab a dumbbell/kettle bell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box.
- Keeping your torso upright, lower your body as far as you can until your front thigh is parallel to the floor, and pause for 2-3 seconds.
- Then push back up to a standing position. The higher the bench or box, the harder the exercise.

Goblet pause Bulgarian split squat

(10 reps alternating - 5/side)

- Set up with your feet nice and wide, standing tall. Adjust your stance based on what feels comfortable for you and allows you to achieve the greatest end range of motion without movement compensations.
- Hold a kettlebell or dumbbell at your chest with your elbows tight against you.
- Squat down to a full deep squat on one side, keeping both heels on the ground. In the bottom position, the squatting leg is fully flexed at the ankle, the knee is out over the toe, the other leg is straight, and the torso is upright.
- As you squat down, externally rotate the straight leg so that the toes come up off the ground while the heel stays firmly planted.
- Press into the ground through the bent leg to bring yourself back up to the starting position, standing tall in your wide stance.
- Repeat on opposite side to complete the rep.

Goblet cossack squat alternating

(10/leg - 20 reps total)

- Stand near a ledge/wall and put mini band right above your knees
- With one of your legs push back and up with your foot and extending your leg upwards and squeezing your glutes
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Standing Kickbacks w/ Mini Band

15 Min AMRAP

C. 2 sets
C1. Banded glute bridges x 20 reps
C2. Glute bridge abduction x 20 reps
C3. Donkey kicks (with mini band) x 20 reps/leg
C4. Glute march with mini band x 20 reps (10/leg, alternating)
*Rest 60 seconds between sets

- Place a mini band around your lower thigh and lie flat on your back with your feet planted on the ground.
- Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
- Pull your hips up as high as you can while clenching your glutes
- Squeeze your glutes momentarily at the top before lowering back down to starting position

Banded glute bridges

- Lie faceup on the floor with your knees bent and your feet on the floor.
- Raise your hips until your body forms a straight line from your shoulders to your knees.
- Hold for a count, then return to the starting position.
- Repeat for recommended amount of reps

Glute bridge abduction

20/leg

- Get down on all fours, wrap the mini band around your lower thighs (right above knee area).
- Kick back with your left leg and squeeze the glutes.
- Bend the knee, lower the leg and repeat this movement for the duration of the set.
- Switch legs and repeat.

Donkey kicks with mini band

- Lie face up on the floor with your knees bent and feet flat on the floor. 
- Raise your hips so your body forms a straight line from your shoulders to your knees. 
- Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. 
- Continue alternating back and forth.

12/16 - Legs & Glutes

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