Name: Playbook - Sarah Herse - 4/8 - Monday Leg WOD
Uploaded: 2024-04-23T22:35:50.518Z
Duration: 30 min
Description: 4/8 - Monday Leg WOD

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. 40-30-20-10
B1. Single leg squat to bench* (split reps between legs)
B2. Russian kettlebell (or dumbbell) swings
*If you struggle with this movement, sub with step-ups or goblet squats; advanced athletes can perform regular pistols 
**Use a moderate kb/db: women try for 15-35#, men try for 25-53#

C. Hamstring burnout x 3 sets
C1. Dumbbell (or barbell) RDL 21’s 
Rest 2 minutes between sets
*If using a barbell, women try for 65-135#, men try for 95-195#
*If using dumbbells, women try for 15-40# each, men try for 25-60# each

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. 40-30-20-10
B1. Single leg squat to bench* (split reps between legs)
B2. Russian kettlebell (or dumbbell) swings
*If you struggle with this movement, sub with step-ups or goblet squats; advanced athletes can perform regular pistols 
**Use a moderate kb/db: women try for 15-35#, men try for 25-53#

*Can use bench or box*
*Split reps between legs*

- The box or bench height should be at or slightly above or below parallel.
- From a standing position, lift one leg up and in a controlled manner, sit down to a box or bench (do not aggressively sit down).
- Keep your heel of your non-squatting leg off of the ground. 
- Drive your squatting leg into the floor and stand to full extension while keeping your other leg elevated (should not touch the ground until rep is done).

Pistol squat to bench

- Stand with your feet as wide as your hips, then put a slight bend in your knees, maintain a flat back and engage your core muscles
- Using both hands, hold the kettlebell with an overhand grip
- Start with the kettlebell hanging between your thighs.
 - Your wrists should lightly touch your legs
- Lean forward slightly. Using your hips, swing the kettlebell up to eye level and then control the swing on the way back down and repeat.

Russian kettlebell swings

*Can use bench or box*

- The box or bench height should be at or slightly above or below parallel.
- From a standing position, lift one leg up and in a controlled manner, sit down to a box or bench (do not aggressively sit down).
- Keep your heel of your non-squatting leg off of the ground. 
- Drive your squatting leg into the floor and stand to full extension while keeping your other leg elevated (should not touch the ground until rep is done).

Circuit 1

C. Hamstring burnout x 3 sets
C1. Dumbbell (or barbell) RDL 21’s 
Rest 2 minutes between sets
*If using a barbell, women try for 65-135#, men try for 95-195#
*If using dumbbells, women try for 15-40# each, men try for 25-60# each

Dumbbell RDL 21’s:

Lower half of RDL x 7
Upper half of RDL x 7
Full RDL x 7
Perform the Romanian deadlift as described, but for the first seven reps, your range of motion will be limited to the lower half of the movement. Next, perform seven more reps in the upper half of the movement, and lastly, perform seven more reps with a full range of motion. This is one set. Perform 2 sets like this.  Try to use a heavier weight this week – we will repeat each week with the goal of increasing weight each week.

- Start with dumbbells in your hands as opposed to the floor with palms facing your body
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings (should be around lower shin/ankles) 
- Drive your hips forward until you come to the knee area and then lower back down 
- That completes one rep

Lower Half RDL

- Start with dumbbells in your hands as opposed to the floor with palms facing your body.
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you are at your knee area 
- Drive your hips forward until you come to fully extended and standing up straight
- That completes one rep

Upper Half RDL

- 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

Dumbbell RDL 21's

4/8 - Monday Leg WOD

4/29 - Monday Leg WOD

4/30 - Tuesday Upper Body WOD

5/1 - Wednesday Booty WOD

5/2 - Thursday Arm WOD

4/28 - Friday Full Body WOD

5/4 - Core & Cardio WOD

5/5 - Sunday follow-along stretch: Learn King Pigeon Pose

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)

4/9- 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 🏋️‍♀️ 😊

4/8 - Monday Leg WOD

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