Name: Playbook - Sarah Herse - Quads & Glutes Burner with dumbbells
Uploaded: 2024-03-20T21:08:54.383Z
Duration: 30 min
Description: Quads & Glutes Burner with dumbbells

Marina Wells

Korie Milan

Trying to get back into it. This was a killer. Thanks!

Mike Wambach

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. 4 Sets:
B1. Dumbbell squat clean x 30 seconds
B2. Wall sit x 30 seconds
*Rest 30 seconds between sets
*Try for a moderate weight on the cleans, women try for 15-35#, men try for 20-50# DB's
 
C. 4 Sets:
C1. Single leg glute bridge x 30 seconds each leg
C2. Banded glute bridge + abduction x 60 seconds
*Rest 30 seconds between sets
 
D. For time
10-8-6-4-2 reps of
Dumbbell forward lunges, alternating
Bodyweight reverse lunges alternating
Goblet squats
 Air squats
*Complete 10 reps of each exercise, then 8 of each, then 6, etc. Take breaks as needed but try to rest as little as possible!

Use the same weights that you used on the cleans!

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. 4 Sets:
B1. Dumbbell squat clean x 30 seconds
B2. Wall sit x 30 seconds
*Rest 30 seconds between sets
*Try for a moderate weight on the cleans, women try for 15-35#, men try for 20-50# DB's

- Hip-width stance with the dumbbells on outside of feet
- Shoulders over or slightly in front of dumbbells at set-up
- Heels down and arms straight until hips and legs extend
- Lumbar curve maintained and hips extend rapidly 
- Shoulders shrug, followed by a pull under with the arm sand dumbbells are received in the bottom of a front squat
- Complete at full hip and knee extensions with dumbbells on the shoulders.

Dumbbell squat clean

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall sit

Circuit 1

C. 4 Sets:
C1. Single leg glute bridge x 30 seconds each leg
C2. Banded glute bridge + abduction x 60 seconds
*Rest 30 seconds between sets

(30 seconds on each leg)

- Laying flat on the ground with arms by your side and feet planted on the ground bring your knees into a bent position about 90 degrees.
- Raise one leg off the ground and keeping the other foot planted
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position slowly to complete the rep.
- Same process for the other side

Single leg glute bridge

- Lay on the floor with your legs bent and place mini band around knees
- Push through your heels bringing your hips up
- Once at the top push out against the mini band and then return to stating position 
- Repeat for recommended amount of reps

Banded Glute Bridge + Abduction

Circuit 2

D. For time
10-8-6-4-2 reps of
Dumbbell forward lunges, alternating
Bodyweight reverse lunges alternating
Goblet squats
 Air squats
*Complete 10 reps of each exercise, then 8 of each, then 6, etc. Take breaks as needed but try to rest as little as possible!
Use the same weights that you used on the cleans!

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Repeat in alternating motion (right leg, left leg, right leg...)

Dumbbell forward lunges (Alternating)

- 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

- 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

Circuit 3

Quads & Glutes Burner with dumbbells

Amazing! Workout! Thank you Sarah. 🙏🏻

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would love to see some modified moves within this workout. I loved how quick and simple it was!!!

Emily

That was a great workout for me. Your Spectacular.

Dannielle

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My driveway WOD 🥵 (one DB & body weight)

Filipe

This amazing! It’s not easy but when I see you Sarah you give me energy and motivation! ❤️

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Carmen

Wow! Definitely a summer body right there. 😂😂😂

Lisa

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Rose 

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GREAT!!! By the 3rd round, i needed a little more than 60sec rest before the next round! Lol. But, i loved it. Used 2 25lbs DBs and did 500 reps of JR as warm up. The plan was to do a 500rep JR funisher but i COULDN’T do it after completing the rounds! Had nothing else to give…lol

Quads & Glutes Burner with dumbbells

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