Name: Playbook - Sarah Herse - 9/11 - Monday leg WOD (9/11 tribute WOD)
Uploaded: 2024-04-23T22:35:50.168Z
Duration: 30 min
Description: 9/11 - Monday leg WOD (9/11 tribute WOD)

A. Warm-up x 3 sets
A1. Standing twists x 10 reps
A2. Air squats x 10 reps
A3. Bodyweight reverse lunges alternating x 10 reps (5/side)
A4. Banded glute bridges x 10 reps

B. 9/11 Tribute WOD
Optional buy-in: 2001 meter run or row
Then
5 rounds of
9 dumbbell (or barbell) thrusters
11 dumbbell (or barbell) deadlifts
9 surrenders with dumbbell optional
11 box jumps (or skater jumps or step ups)
*If using a barbell, women try for 45-85#, men try for 65-125#; For dumbbells, women try for 15-35# each, men try for 20-50#  each

C. Optional strength x 4 sets
(can also do before WOD)
Barbell (or dumbbell) pause front squats
1 x 10
1 x 8 
1 x 6
1 x 5
*Increasing in weight each set 
Rest 60-90 seconds between sets

A. Warm-up x 3 sets
A1. Standing twists x 10 reps
A2. Air squats x 10 reps
A3. Bodyweight reverse lunges alternating x 10 reps (5/side)
A4. Banded glute bridges x 10 reps

- 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

(5 reps/side - 10 reps total)

- 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

- Place a mini band around your lower thigh and lie flat on your back with your feet planted on the ground.
- 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

Banded glute bridges

Warm-up (lower body 4)

Optional buy in: 2001m Run/Row

5 rounds of
9 dumbbell (or barbell) thrusters
11 dumbbell (or barbell) deadlifts
9 surrenders with dumbbells
11 box jumps (or skater jumps)
*If using a barbell, women try for 45-85#, men try for 65-125#; For dumbbells, women try for 15-35# each, men try for 20-50#  each

- Shoulder-width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, then press 
- Heels down until hips and legs extend 
- Complete at arm extension

Dumbbell (or barbell) thruster

- Hold a pair of dumbbells in front of you with an overhand grip, palms facing
- Hinge forward at your hips, slightly bending the knees, lowering the dumbbells to the ground without allowing your back to round. 
- Brace core and lift back to the starting position.

Dumbbell (or barbell) Deadlift

- Start in a kneeling position with knees hip-width apart and hold a dumbbell in goblet position (against chest)
- Engage your core as you lift your right knee and bring your right foot forward, planting it on the floor.
- Keep your chest up and your shoulders back as you drive through the heel of your right foot, lift your left knee, and step your left foot forward into a low squat position.
- From the low squat position, step your left foot back and lower your left knee to the floor. Then do the same with your right knee.
- Lift your left knee and plant your left foot. Drive through your left heel and step your right foot forward into a low squat.
- Continue alternating legs, return to a standing position.

Surrenders with dumbbell optional

*If you don't have a box, sub with skater jumps; you can also do step ups if preferred
- Stand with the box one short step in front of you and your feet shoulder-width apart.
- Bend your knees slightly and drop down, bringing your arms out behind you.
- Use the momentum from your quarter squat to propel you upward as you jump onto the box, allowing your arms to swing out in front of you.
- Land softly on both feet with a slight bend in the knees.
- Step back and down and repeat.

Box jump (or skater jumps or step ups)

5 rounds for time

*Increase in weight each set. (Can also do before WOD)
- Shoulder-width stance
- Hands outside of shoulders with loose, fingertip grip (roll barbell towards fingertips)
- Knees in line with toes and elbows pushed up towards the ceiling.
- Hips descend back and down and squat below parallel and pause for 2 seconds in bottom position.
- Lumbar curve maintained and feet pressed into floor.
- Complete at full hip and knee extension.

Optional strength: Barbell pause front squat

9/11 - Monday leg WOD (9/11 tribute 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 🏋️‍♀️ 😊

9/11 - Monday leg WOD (9/11 tribute WOD)

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