Name: Playbook - Sarah Herse - 12/5 - Legs
Uploaded: 2022-12-05T00:21:50.519Z
Duration: 40 min
Description: 12/5 - Legs

This is a workout from my Home Athlete program. If you like this workout, give that program a try!

A. Warm-up x 1 set
A1. Jumping jacks x 20 reps
A2. High knees x 20 reps
A3. Butt kickers x 20 reps
A4. Standing twists x 10 reps
A5. Air squats x 10 reps
A6. Lunges x 10 reps
A7. Prisoner good morning x 10 reps

B. 3 Sets:
B1. Dumbbell front to back lunge x 10 reps/side
*Rest 30 seconds between sets


C. 3 Sets:
C1. Single arm hang squat clean x 5/side
C2. goblet squat x 10 reps
C3. Goblet squat pulse x 10 reps
*Rest 30 seconds between sets

D. 4 Sets:
D1. Dumbbell RDL x 12 reps
D2. Feet elevated glute bridge (mini band optional) x 20 reps
*Rest 20 seconds between sets
Note: if you don’t have a place to elevate your feet, do regular glute bridges

E. Finisher: for time
E1. Air squats x 20 reps
E2. Bodyweight alternating reverse lunges x 20 reps (10/side)
E3. Jump squats x 20 reps
Note: set a timer and go as fast as you can!

A. Warm-up x 1 set
A1. Jumping jacks x 20 reps
A2. High knees x 20 reps
A3. Butt kickers x 20 reps
A4. Standing twists x 10 reps
A5. Air squats x 10 reps
A6. Lunges x 10 reps
A7. Prisoner good morning x 10 reps

- 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

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- 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

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- 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

- 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

- 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

10 reps/side (video coming soon)
- Begin with two dumbbells by your sides, palms facing toward you
- Take a step forward with one leg and bend at the knee and lower yourself until the thigh is parallel to the ground (don't let your knee go past the tip of the toes) 
- Push off the ground with that same foot to return to starting position 
- Immediately go into a reverse lunge by taking that same foot and putting it behind you and lowering yourself until you knee touches the ground
- Push off your toes and return to standing position
- This completes one rep, repeat on opposite side

Dumbbell Front to Back Lunge

C. 3 Sets:
C1. Single arm hang squat clean x 5/side
C2. goblet squat x 10 reps
C3. Goblet squat pulse x 10 reps
*Rest 30 seconds between sets

- Start with one dumbbell between your feet 
- Deadlift the dumbbell to the hang position (should be between your legs) and start at a hip-width stance
- Dip slightly, then extend the hips and legs rapidly 
- Feet should stay planted until hip and legs extend
- Shrug your shoulder, followed by a pull under with the arm (if using right arm, DB will go to right shoulder)
- Receive the dumbbell at the bottom of a squat
- Complete rep by standing all the way up to full extension
- Repeat on opposite arm

Single Arm Hang Squat Clean

- 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

- Hold the dumbbell at chest height and feet shoulder-width apart 
- Push your hips back and keep your chest up as you come down 
- Reach parallel and then start pulsing up and down motion 
- Repeat for recommended amount of reps then stand all the way up

Dumbbell Goblet Squat Pulse

Circuit 1

D. 4 Sets:
D1. Dumbbell RDL x 12 reps
D2. Feet elevated glute bridge (mini band optional) x 20 reps
*Rest 20 seconds between sets
Note: if you don’t have a place to elevate your feet, do regular glute bridges

- 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

(mini band optional) 
*If not place to elevate feet, complete regular glute bridge

- Place a mini band around your lower thigh and lie flat on your back with your feet elevated on a box or bench.
- 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

Feet elevated glute bridge with mini band

Circuit 2

E. Finisher: for time
E1. Air squats x 20 reps
E2. Bodyweight alternating reverse lunges x 20 reps (10/side)
E3. Jump squats x 20 reps
Note: set a timer and go as fast as you can! We’re going to re-test this each week so make a note of your time.
*Make sure you’re using perfect form! Squats should all be below parallel & knee should touch the ground on lunges

- 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

- 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.