Name: Playbook - Sarah Herse - 12/23 - Legs & Glutes
Uploaded: 2023-01-30T20:21:40.902Z
Duration: 35 min
Description: 12/23 - Legs & Glutes

Brandy

First leg workout after an injury and man I’ve missed Sarah’s awesome programming! Loved the glute burn

Ashley Chapman

A. 2 Sets:
A1. Leg swings x 10/side
A2. Lateral leg swings x 10 each side
A3. Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
A4. Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep

B. 3 Sets:
B1. Dumbbell deadlift x 10 reps
B2. Dumbbell squat walks x 10 reps (step out, squat + step together, squat = 1 rep, you can alternate direction each rep if you are in a tight space)
*Rest 30 sec b/w sets
Try for moderate dumbbells, 15-35# each

C. C. 4 Sets:
C1. Banded deadlift x 20 reps
C2. Dumbbell sumo squat x 20 reps
C3. Dumbbell glute bridge x 20 reps
*Rest 20 sec b/w sets
*Go heavy on the dumbbell (25-50#) and really focus on engaging your glutes on these movements! Drive through your heels!

D. 3 Sets:
D1. Walking (or static) lunges x 20 reps
*Rest 1 min b/w sets

E. 3 Sets - glute burn (with mini band)
E1. Fire hydrant + kickback x 10/side
E2. Quadruped straight leg circles w/ mini band x 10/side
*Rest 1 minute between

A. 2 Sets:
A1. Leg swings x 10/side
A2. Lateral leg swings x 10 each side
A3. Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
A4. Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep

(10 reps each side)

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

(10 reps each side)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- Stand with your feet wider than hip width, toes slightly turned out, and a kettlebell between your feet.
- Lower your hips straight down while keeping a tall spine, grip the kettlebell and stand up tall with your arms straight.

*Can also be done with dumbbell using one of the ends*

Kettlebell (or dumbbell) sumo deadlift

- Grasp the dumbbell/kettlebell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals. 
- Press your hips back and begin bending your knees to perform the squat. Inhale as you perform this downward phase.
- Keep the dumbbell close to your body during the movement.
Focus on keeping your chest tall as you continue pressing your hips back and lowering to right at parallel or below and pause for 2 secs.
- Make sure your weight remains evenly distributed across your feet, or slightly more weighted toward your heels.
- Press through your heels and reverse to a standing position.

Pause goblet squat

Warm-up (leg warmup 1)

B. 3 Sets:
B1. Dumbbell deadlift x 10 reps
B2. Dumbbell squat walks x 10 reps (step out, squat + step together, squat = 1 rep, you can alternate direction each rep if you are in a tight space)
*Rest 30 sec b/w sets
Try for moderate dumbbells, 15-35# each

- Hold a pair of dumbbells in front of you with an overhand grip, palms facing
- Hinge forward at your hips, slightly bending the knees, lowering the dumbbells to the ground without allowing your back to round. 
- Brace core and lift back to the starting position.

Dumbbell Deadlift

(step out, squat + step together, squat = 1 rep, you can alternate direction each rep if you are in a tight space)
- Having a dumbbell in each hand, bring to your shoulders where your elbows are pointing forward in the front rack position (dumbbells slightly resting on shoulders)
- With feet shoulder width apart squat down until you are about parallel
- Come almost all the way up and then step out in one direction laterally and squat down again. 
- Continue this motion until all reps are completed and the repeat the other direction.

Dumbbell squat walk

Circuit 1

C. 4 Sets:
C1. Banded deadlift x 20 reps
C2. Dumbbell sumo squat x 20 reps
C3. Dumbbell glute bridge x 20 reps
*Rest 20 sec b/w sets
*Go heavy on the dumbbell (25-50#) and really focus on engaging your glutes on these movements! Drive through your heels!

- Stand on a resistance band with the end of the band in each hand.
- Keep back flat and core engaged. 
- Send hips backwards as you lower down, then squeeze glute at the top.

Banded deadlift

- 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

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place dumbbell at your hip area and hold with both hands.
- Drive through your heels and press your hips toward the ceiling, squeeze your glutes and hold them there before coming back down.
- Keep pelvis slightly tucked under during the entire movement

Dumbbell glute bridge

Circuit 2

- Begin standing with your feet shoulder width apart and your hands on your hips.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.

Bodyweight walking lunges

E. 3 Sets - glute burn (with mini band)
E1. Fire hydrant + kickback x 10/side
E2. Quadruped straight leg circles w/ mini band x 10/side
*Rest 1 minute between

(10/side)

- Position yourself on your hands and knees and a mini band right above your knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body then come back to the middle and immediately lift your leg and squeezing your glutes
- Pause at the top of the motion 
- Slowly return to the starting position
- Repeat on opposite leg

Fire hydrants + Kickback w/ Mini Band

(10/side)

- Place a mini band around thighs (above your knees). Set up on your hands and knees with your knees under your hips and your hands under your shoulders. 
- Straighten and lift one leg off the ground until it is parallel with the floor.
- Perform tiny circles for the recommended reps and then repeat on other leg.
- Make sure you are keeping your core engaged and squeezing your glutes throughout the movement.

12/23 - Legs & Glutes

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