Name: Playbook - Sarah Herse - 12/26 - Legs
Uploaded: 2023-01-30T20:22:21.367Z
Duration: 30 min
Description: 12/26 - Legs

Kelly

Marina Wells

Sarah

It’s been a long time since a workout challenged me and made me really push. It feels good to be back in the game!!

Ashley Chapman

Great leg workout!  Loved the bursts of cardio!  I’m going to feel this tomorrow!

Jennifer

Brandy

A. Warm up x 3 Sets:
A1. 50 jumping jacks
A2. 10 air squats
A3. 10 banded good mornings
A4. 10 reverse lunges

B. 4 Sets:
B1. 1 & ¼ Dumbbell Squats x 10 reps
B2. Jump squats x 10 reps
Rest 1 min

C. 3 Sets:
C1. Goblet pause dumbbell bulgarian split squat x 8 reps (left leg)
C2. Lunge to jumping knee drive x 10 reps (left leg)
C3. Goblet pause dumbbell bulgarian split squat x 8 reps (right leg)
C4. Lunge to jumping knee drive x 10 reps (right leg)
*Perform both movements on left leg, then perform both on right leg
*Rest 1 minute b/w sets

D. 4 Sets:
D1. Staggered stance RDL’s x 12/leg
*Rest 30 seconds b/w sets

A. Warm up x 3 Sets:
A1. 50 jumping jacks
A2. 10 air squats
A3. 10 banded good mornings
A4. 10 reverse lunges

- 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

- 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. Then return to starting position with hips fully extended to complete the rep.

Air squat

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- 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.
- Repeat for the desired number of repetitions.

Banded good morning

- 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

Warmup (Lower Body 2)

B. 4 Sets:
B1. 1 & ¼ Dumbbell Squats x 10 reps
B2. Jump squats x 10 reps
*Rest 1 minute b/w sets

- Start with feet shoulder-width apart
- Dumbbells up by your face on your shoulder area and elbows should be facing forward
- Hinge at the hips and lower yourself into a squat until you are right below parallel
- Come up about 1/4 the way and then lower back down to below parallel 
- Come to full extension to complete the rep

Dumbbell 1 & 1/4 Front 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. Goblet pause dumbbell bulgarian split squat x 8 reps (left leg)
C2. Lunge to jumping knee drive x 10 reps (left leg)
C3. Goblet pause dumbbell bulgarian split squat x 8 reps (right leg)
C4. Lunge to jumping knee drive x 10 reps (right leg)
*Perform both movements on left leg, then perform both on right leg
*Rest 1 minute b/w sets

left leg

- 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

left leg
- Start with feet hip width apart
- Lunge back with one foot until knee is touching/almost touching ground
- Push off the front foot and bring your back leg up/knee up to a "high knee" position and jump off the ground 
- Return to the lunge position to complete one rep
- Repeat on opposite leg

Lunge to jumping knee drive

right leg
- 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.

right leg
- Start with feet hip width apart
- Lunge back with one foot until knee is touching/almost touching ground
- Push off the front foot and bring your back leg up/knee up to a "high knee" position and jump off the ground 
- Return to the lunge position to complete one rep
- Repeat on opposite leg

Circuit 2

D. 4 Sets:
D1. Staggered stance RDL’s x 12/leg
*Rest 30 seconds b/w sets 


- 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

12/26 - Legs

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

Misty Kale

4/25 - Thursday Arm WOD

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

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 🏋️‍♀️ 😊

12/26 - Legs

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