Name: Playbook - Sarah Herse - 8/2 - Wednesday Booty WOD
Uploaded: 2024-04-23T22:35:50.349Z
Duration: 30 min
Description: 8/2 - Wednesday Booty WOD

Warm Up x 3 Sets:
A1. Ground to sky reach x 10 reps
A2. Jumping jacks x 20 reps
A3. bodyweight good morning x 10 reps
A4. Banded glute march x 10 reps

B. Lucky 7’s: 7 rounds of
B1. Russian kettlebell (or dumbbell) swing x 7 reps
B2. Kettlebell (or dumbbell) sumo deadlift x 7 reps
B3. Kettlebell (or dumbbell) sumo squat clean x 7 reps
B4. Kettlebell (or dumbbell) sumo deadlift high pull x 7 reps
B5. Jumping (or stepping) lunges (no weight) x 14 reps (7/leg)
B6. Kettlebell foot taps x 14 reps (7/foot)
B7. Single leg hip thrust (or glute bridge) x 7/side
Rest 45 seconds between sets
*Use moderate weight. For women I recommend a 15-35# KB; for men, I recommend 20-53#. If using dumbbells, it will probably be easier on most movements to use 2 light/moderate dumbbells on most movements

Warm Up x 3 Sets:
A1. Ground to sky reach x 10 reps
A2. Jumping jacks x 20 reps
A3. bodyweight good morning x 10 reps
A4. Banded glute march x 10 reps

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

- 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 with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Bodyweight Good morning

- Lie face up on the floor with your knees bent and feet flat on the floor. 
- Raise your hips so your body forms a straight line from your shoulders to your knees. 
- Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. 
- Continue alternating back and forth.

Glute march

Glute Warmup 1

B. Lucky 7’s: 7 rounds of
B1. Russian kettlebell (or dumbbell) swing x 7 reps
B2. Kettlebell (or dumbbell) sumo deadlift x 7 reps
B3. Kettlebell (or dumbbell) sumo squat clean x 7 reps
B4. Kettlebell (or dumbbell) sumo deadlift high pull x 7 reps
B5. Jumping (or stepping) lunges (no weight) x 14 reps (7/leg)
B6. Kettlebell foot taps x 14 reps (7/foot)
B7. Single leg hip thrust (or glute bridge) x 7/side
Rest 45 seconds between sets
*Use moderate weight. For women I recommend a 15-35# KB; for men, I recommend 20-53#. If using dumbbells, it will probably be easier on most movements to use 2 light/moderate dumbbells on most movements

- 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

- 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.

Kettlebell sumo deadlift

- Start in a wide stance, a little wider than shoulder width 
- Kettlebell should be in the center right in front of you
- Bending down grab the kettlebell with both hands on the handle 
- Forcefully drive the floor away and stand up, bringing the kettlebell up towards the chest.  As the kettlebell travels up the body it will become weightless.  At this point move the hands down the side of the bell.
- As the kettlebell is weightless and you move your hands, immediately drop into a low squat.
- Drive back up and stand tall. Bring the kettlebell back to the chest.
- Repeat for recommended amount of reps

Kettlebell Sumo Squat Clean

Step 1: With a kettlebell on the floor, stand on top of it with your feet wider than your shoulders and toes pointed outward.
Step 2: Hinge hips back and reach down to grab the kettle bell.
Step 3: Pull your hips down and lift your chest as your drive your knees way out.
Step 4: With a flat back, stand and lift the kettle bell off the ground until your legs fully extend.
Step 5: Use that momentum and pull your elbows high and to the outside.
Step 6: Keep the kettlebell tight to the body like you are zipping up a zipper.
Step 7: Continue to bring the kettlebell up until the handle gently contacts your chest bone.
Step 8: Make sure to squeeze your glute and keep your belly tight at the top of the motion.
Step 9: Bring the kettlebell back down to your waist and immediately squat down as you absorb into the next repetition.
Step 10: Descend until the kettlebell gently touches the floor.

Kettlebell Sumo Deadlift High Pull

- Take a large step backward and lower your hips, so that your back knee is just above the floor, and your front thigh is parallel to the floor.
- Jump into the air and switch leg positions.
- Jump again and return to the starting position.
- Repeat the exercise until set is complete.

Jumping lunges

- Place kettlebells on their sides on the ground in front of you
- Begin by jumping and taping one foot on the kettlebell and then the other foot on the other kettlebell in a "running like" motion
- Alternating feet

Kettlebell Foot Taps

- Start by placing your upper back against a bench with one knee bent at about 90 degrees and the foot of the same leg flat on the floor — this will be your working leg.
- Lift your other leg, bending your knee until both your hip and knee form a 90-degree angle.
- Lay your arms out flat on the bench, or bend your elbows to rest your head in your hands. Focus on using your upper back as a pivot point as opposed to using your elbows to create force and drive the movement.
- Contract the glute of the working leg and lift your hips until they’re in line with your torso.
- Briefly hold this position while continuing to squeeze your glute, and finally, return to the starting position.

Single leg hipthrust

Lucky 7's

8/2 - Wednesday Booty 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 🏋️‍♀️ 😊

8/2 - Wednesday Booty WOD

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