Name: Playbook - Sarah Herse - 9/13 - Wednesday Booty WOD
Uploaded: 2024-04-23T22:35:50.179Z
Duration: 30 min
Description: 9/13 - Wednesday Booty WOD

A. Warm-up
A. Warm-up x 3 sets
A1. Mountain climber x 20 reps
A3. Lunge with reach x 5/side
A4. Air squat x 10 reps
A5. Bodyweight reverse lunges x 10 reps

B. 5 Rounds of
B1. Dumbbell lungester x 8 reps (of 2+1)
B2. Glute bridge + abduction x 16 reps
B3. Russian kettlebell (or dumbbell) swing x 16 reps
B4. Glute march ( mini band optional) x 16 reps
Rest 1 minute (or optional 200m run) between sets
*Use moderate weights on the kettlebells/db’s- women try for 15-35# each, men try for 20-53# each

C. Optional additional strength x 4 sets
C1. Staggered stance dumbbell RDL x 10-12/leg
C2. Single leg glute bridge x 10-15/leg
Rest 30 seconds between sets

A. Warm-up x 3 sets
A1. Mountain climber x 20 reps
A3. Lunge with reach x 5/side
A4. Air squat x 10 reps
A5. Bodyweight reverse lunges x 10 reps

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

(5/side - 10 total reps)

- Begin in a runner's lunge, and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for a few seconds
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold for a few seconds
- Repeat this sequence on the other leg.

Lunge with reach (twisting)

- 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

- 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

Warm Up: Lower Body (1)

B. 5 Rounds of
B1. Dumbbell lungester x 8 reps (of 2+1)
B2. Glute bridge + abduction x 16 reps
B3. Russian kettlebell (or dumbbell) swing x 16 reps
B4. Glute march ( mini band optional) x 16 reps
Rest 1 minute (or optional 200m run) between sets

- Holding a dumbbell in each hand, bring them up to your shoulders with elbows in front 
- Step back and lower yourself until your knee hits the floor and drive up to standing position, repeat with other leg
- Then send hips back and lower into a squat 
- Drive through feet coming out of the squat while pressing both dumbbells overhead (thruster) 
- Bring dumbbells back to shoulder to complete 1 rep

Dumbbell Lungester

- 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

*Go heavy & focus on squeezing glutes!
- 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 (or dumbbell) swings

- 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

Rest or 200m run

Circuit 1

C. Optional additional strength x 4 sets
C1. Staggered stance dumbbell RDL x 10-12/leg
C2. Single leg glute bridge x 10-15/leg
Rest 30 seconds between sets

10-12/leg
- Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground.
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. 
- Come back up to the start position, by pushing your glutes forward. 
- Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

Dumbbell staggered stance RDL

10-15/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

Optional additional strength

9/13 - 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 🏋️‍♀️ 😊

9/13 - Wednesday Booty WOD

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