Name: Playbook - Sarah Herse - 12/18 - Monday Leg WOD
Uploaded: 2024-04-23T22:35:49.714Z
Duration: 30 min
Description: 12/18 - Monday Leg WOD

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. 5 Rounds
B1. Dumbbell or barbell box squat x 20 reps
B2. Wall sit x 20 seconds
B3. Bodyweight step-ups (or reverse lunges) x 20 reps
B4. Dumbbell (or barbell) RDL x 20 reps
B5. Reverse plank hold x 20 seconds
*Use moderate dumbbells; women try for 15-35# each, men try for 25-50# each

C. Optional additional strength (can also do before WOD if preferred) x 4 sets
Barbell or dumbbell paused back squat with mini band x 6 reps
*Rest 90 seconds between sets

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. 5 Rounds
B1. Dumbbell or barbell box squat x 20 reps
B2. Wall sit x 20 seconds
B3. Bodyweight step-ups (or reverse lunges) x 20 reps
B4. Dumbbell (or barbell) RDL x 20 reps
B5. Reverse plank hold x 20 seconds
*Use moderate dumbbells; women try for 15-35# each, men try for 25-50# each

- 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

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall sit

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs in alternating movement until all reps complete

Step ups (body weight) or reverse lunges

- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Dumbbell RDL

- Sit on the floor with your legs straight and your hands behind your hips. Your fingers should be facing your hips and your feet should be pointed forward. Your shoulders should be directly over your hands. 
- Rotate your shoulders outward to engage your lats.
- Slightly tuck your pelvis, and squeeze your glutes and quads. Engage your core.
- While maintaining your alignment, lift your hips off the floor. Your body should form a straight line from your shoulders to your ankles. Your heels should be in contact with the ground with your toes pointed forward.
- Continue to engage your core and maintain full-body tension.

Reverse Plank

Circuit 1

*Can use dumbbell*
C. Optional additional strength (can also do before WOD if preferred) x 4 sets
Barbell or dumbbell paused back squat with mini band x 6 reps
*Rest 90 seconds between sets
- Place band around knee area or slightly above.
- Should-width stance with hands just outside shoulders and full grip on the bar
- Bar rests on upper back, elbows pointed slightly back
- Keep in line with toes and lumbar curve maintained
- Hips descend back and down and squat below parallel.
- Pause for a couple secs in the bottom
- Drive feet through floor and push knees out until full extension is reached to complete the rep.

Barbell or dumbbell paused back squat with mini band

12/18 - Monday Leg WOD

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

Misty Kale

4/25 - Thursday Arm WOD

Just what I needed to get back into a routine after healing from a broken pinky ❤️‍🩹

Danielle

4/26- Friday Full Body WOD

4/27 - Core & Cardio WOD

4/28 - Follow-along full body stretch

4/15- Monday Leg WOD

4/16 - Tuesday Upper Body WOD

4/17 - Wednesday Booty WOD

4/18- Thursday Arm WOD

4/19 - Friday Full Body WOD

4/20 - Core & Cardio WOD

4/21 - Sunday Recovery & Mobility WOD (upper body)

4/8 - Monday Leg WOD

4/9- Tuesday Upper Body WOD

4/10 - Wednesday Booty WOD

4/11- Thursday Arm WOD

4/12 - Friday Full Body WOD

4/13 - Core & Cardio WOD

4/14 Sunday follow-along stretch-my back flexibility routine

4/1 - Monday Leg WOD

Jennifer

4/2- Tuesday Upper Body WOD

4/3 - Wednesday Booty WOD

4/4 - Thursday Arm WOD

4/5 - Friday Full Body WOD

4/6 - Core & Cardio WOD

That was great. Thanks so much for these stretching videos, Sarah!

Kate

4/7 - Sunday follow along stretch (16 min full body)

Loved it! I was going to start the Flex Express, but this workout was to good to pass up!  Thank you 😊

3/25 - Monday Leg WOD

3/26 - Tuesday Upper Body WOD

3/27- Wednesday Glute WOD

3/28 - Thursday Arm WOD

3/29 - Friday Full Body WOD

3/30- Core & Cardio WOD

3/31- Sunday Recovery & Mobility WOD (Back & Shoulders)

That was a great way to start the week!  Thank you 😊

3/18 - Monday Leg WOD

Whew… that was tough! Great workout!! 🔥

3/19 - Tuesday Upper Body WOD

3/20 - Wednesday Glute WOD

3/21 - Thursday Arm WOD

3/22 - Friday Full Body WOD

That was great!  I’ll be repeating that one!

3/23 - Core & Cardio WOD

3/24 - Sunday follow-along stretch (hips and hamstrings)

The “Death By Complex” was brutal!  I’m going to feel that tomorrow!  Thanks for the workout 🏋️‍♀️ 😊

12/18 - Monday Leg WOD

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