Name: Playbook - Sarah Herse - 9/5 - Quads & Glutes
Uploaded: 2022-12-11T21:17:36.826Z
Duration: 30 min
Description: 9/5 - Quads & Glutes

A. Warmup x 2 sets
A1.Jumping jacks x 30 seconds
A2.Bottom of squat hold x 10 seconds
A3.Alternating reverse lunges x 30 seconds
A4.Prisoner good morning x 30 seconds
*Rest 20 seconds between sets
 
B.  20 min EMOM (every minute on the minute for 4 rounds)
B1. Min 1: Dumbbell split squats x 10 reps + Dumbbell split squat pulses x 10 reps (both on right side)
B2. Min 2: Dumbbell split squats x 10 reps + Dumbbell split squat pulses x 10 reps (both on left side)
B3. Min 3:  Dumbbell glute bridge with mini band x 20 reps
B4. Min 4: Single DB alternating step-ups x 40 seconds (do reverse alternating lunges if you don’t have a step)
B5. Min 5: Banded lateral walks in place x 40 seconds 
*EMOM - "Every minute on the minute" workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your recovery. Repeat that process for each minute of the workout. 
**Be sure to set up your phone/timer outside of the app to keep track of the time.
*Find dumbbells that are challenging for you! I recommend 15-35# DB's for women & 20-50# DB's for men

C. Optional Bodyweight Finisher: for time
C1. Air squats x 20 reps
C2. Bodyweight alternating reverse lunges x 20 reps (10/side)
C3. Jumping squats x 20 reps
Note: set a timer and go as fast as you can!

A. Warmup x 2 sets
A1.Jumping jacks x 30 seconds
A2.Bottom of squat hold x 10 seconds
A3.Alternating reverse lunges x 30 seconds
A4.Prisoner good morning x 30 seconds
*Rest 20 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

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees or right below parallel 
- Hold position for recommended amount of time
- Be sure to keep core engaged and breathing the entire time

Bottom of squat hold

- 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

B.  20 min EMOM (every minute on the minute for 4 rounds)
B1. Min 1: Dumbbell split squats x 10 reps + Dumbbell split squat pulses x 10 reps (both on right side)
B2. Min 2: Dumbbell split squats x 10 reps + Dumbbell split squat pulses x 10 reps (both on left side)
B3. Min 3:  Dumbbell glute bridge with mini band x 20 reps
B4. Min 4: Single DB alternating step-ups x 40 seconds (do reverse alternating lunges if you don’t have a step)
B5. Min 5: Banded lateral walks in place x 40 seconds 
*EMOM - "Every minute on the minute" workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds. The remaining time within the minute serves as your recovery. Repeat that process for each minute of the workout. 
**Be sure to set up your phone/timer outside of the app to keep track of the time.

*Min 1, 6, 11, 16 
*Right side only - go immediately into the dumbbell split squat pluses on same side 

- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Extend hip and knee to drive up to start position; repeat for specified reps
- Perform set with opposite leg

Dumbbell split squats

*Min 1, 6, 11, 16 
*Right side only - Start immediately after the split squats within same minute

- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Start a pulsating movement by coming up a very small amount and then lowering again 
- Repeat for specified reps and then do it again on the other leg.

Dumbbell split squat pulses

*Min 2, 7, 12, 17 
*Left side only - go immediately into the dumbbell split squat pluses on same side 
- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Extend hip and knee to drive up to start position; repeat for specified reps
- Perform set with opposite leg

*Min 2, 7, 12, 17 
*Left side only - perform immediately after the split squats within same minute

- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Start a pulsating movement by coming up a very small amount and then lowering again 
- Repeat for specified reps and then do it again on the other leg.

*Min 3, 8, 13, 18

- Start by putting band around the top of your knees and lie on back with dumbbell on your hip area
- Knees bent with feet firmly planted on ground
- Push through the floor and drive your hips up and squeeze glutes, pause for a sec and lower back down
- Repeat for recommended amount of reps

Banded Dumbbell Glute Bridge

*Min 4, 9, 14, 19

-Holding dumbbell in the front rack position (or somewhere it is comfortable holding)
- Chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat with opposite leg 
- Continue for recommended amount of reps

Single Dumbbell Step Ups

*Min 5, 10, 15, 20 

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

Banded lateral walks in place

20 MIN Emom

C. Finisher: for time
C1. Air squats x 20 reps
C2. Bodyweight alternating reverse lunges x 20 reps (10/side)
C3. Jump squats x 20 reps
Note: set a timer and go as fast as you can! We’re going to re-test this each week so make a note of your time.
*Make sure you’re using perfect form! Squats should all be below parallel & knee should touch the ground on lunges

- 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

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

9/5 - Quads & Glutes

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