Name: Playbook - Sarah Herse - Band workout 3
Uploaded: 2024-03-20T21:08:54.792Z
Duration: 40 min
Description: Band workout 3

5 sets was a lot towards the end but other than that loved this

Kelly

Love this workout! It’s quick for a at home workout! Loving all your workouts Sarah !

This one was SUPER FUN!! I’m over the moon for Sarah and this app!!

Paula

Warmup:
3 sets of:
Mock jump rope x 20 reps
Drop squats x 10 reps
Alternating body weight reverse lunges x 10 reps
Plank hold x 30 seconds

 A.  3 sets
A1. Banded step-ups x 12 reps per leg
*alternative exercises would be regular step ups or reverse lunges
**Try not to use momentum
** Rest 30 seconds between sets

B.  3 sets
B1. Banded bent over Y raise x 10-15 reps
B2. Banded bent over reverse fly x 10 reps
*Rest 30 seconds between sets
 
C.  2 sets
C1. Frog Pump x 30 seconds of regular reps, 30 seconds of pulses at the top, 30 second hold at the top
*rest 60 seconds between sets
 
D.  10-8-6-4-2 reps for time of:
D1.  Banded standing pullover
D2.  Banded face pull
*try not to rest during entire sequence
** perform 10 reps for both exercises, then 8 reps for both, then 6, then 4, then 2

 E.  5 sets
E1. Drop squats x 10 reps E2. plank up/downs x 10reps
E3. plank shoulder taps x 10 reps
E4. v-ups (or lemon squeezers) x 10 reps
 *Try not to rest between movements

3 sets of:
Mock jump rope x 20 reps
Drop squats x 10 reps
Alternating body weight reverse lunges x 10 reps
Plank hold x 30 seconds

- Stand with your feet hip width apart, jumprope behind you, and handles in each hand.
- Begin with slow, small circles and jump over the rope as it goes underneath your feet.
- As you feel more comfortable, speed up.
- Stay light on your toes and focus on keeping a good rhythm.

Mock jump rope

- Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
- Jump your feet out as you lower into a squat. 
- Jump your feet back in, returning to the starting position.

Drop 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

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

Warm-up

A.  3 sets
A1. Banded step-ups x 12 reps per leg
*alternative exercises would be regular step ups or reverse lunges
**Try not to use momentum
** Rest 30 seconds between sets

*You can use a box, bench, stack of plates or any elevated surface. If you don't have a step, you can do reverse lunges instead

- Using a resistance band place around your neck and bring the other side underneath your foot and place foot on box (should be stepping on band)
- Grab band with both hands to reduce pull on your neck 
- Keep body over the foot that is on the box
- Step up and drive through the foot on the box and then control the descent on the way back down.
- Be sure to keep chest up the entire time and not hunched over.

Banded  box step ups

Circuit 1

B.  3 sets
B1. Banded bent over Y raise x 10-15 reps
B2. Banded bent over reverse fly x 10 reps
*Rest 30 seconds between sets

- Stand with your feet shoulder width apart, arms hanging at your side, and hold a band using a pronated grip (thumbs pointing towards one another).
- Hinge to 45 degrees and raise the arms so they form a "y".
- Inhale and pull the band apart by contracting your rear delts.
- Slowly lower back to the starting position.
- Repeat for the desired number of repetitions.

Banded bent over Y raise

- Stand with your feet shoulder width apart, arms hanging at your side, and hold a band using a pronated grip (thumbs pointing towards one another).
- Hinge to 45 degrees and raise the arms so they are perpendicular to your body.
- Inhale and pull the band apart by contracting your rear delts.
- Slowly lower back to the starting position.
- Repeat for the desired number of repetitions.

Banded bent over reverse fly

Circuit 2

C.  2 sets
C1. Frog Pump x 30 seconds of regular reps, 30 seconds of pulses at the top, 30 second hold at the top
*rest 60 seconds between sets

30 seconds of regular reps, 30 seconds of pulses at the top, 30 second hold at the top

- Lying on your back, bend at the knees, and press the bottom your feet together. 
- Drive your knees toward the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Frog pumps

Circuit 3

D.  10-8-6-4-2 reps for time of:
D1.  Banded standing pullover
D2.  Banded face pull
*try not to rest during entire sequence
** perform 10 reps for both exercises, then 8 reps for both, then 6, then 4, then 2

- Standing tall, tie a band around a stationary rig/object up high so the band is eye level and stand a couple feet away.
- Grab the band with palms facing down.
- Pull your hands to your ears, like you're showing someone your arm muscles.
- Squeeze your shoulder blades before reaching back to the start position.

Banded face pull

- Attach a band to a secure spot about eye level and grab each side and pull them about shoulder width apart
- Keeping your arms straight, pull the band down in an arc while squeezing your shoulder blades together and keeping your core tight. 
- When the band reaches your thighs, pause and then return to the start position and repeat for recommended amount of reps.

Banded pullover

Banded back burnout

E.  5 sets
E1. Drop squats x 10 reps 
E2. plank up/downs x 10 reps
E3. plank shoulder taps x 10 reps
E4. v-ups (or lemon squeezers) x 10 reps
 *Try not to rest between movements

*drop to knees if needed
- Begin in a full plank on your hands. Lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.

Plank up/downs

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

*To modify, place hands behind you to support yourself as you tuck the knees in & out
- Laying on the ground get into a hollow rock position (legs, arms, and head off the ground)
- Your back should still be firmly on the ground
- Start getting into a tuck position by bringing your upper body up off the ground at the same time as you bring your legs into your chest
- Return to starting position to complete the rep
*Feet and legs should not touch the ground throughout the movement*

Lemon squeezer

Circuit 5

Band workout 3

This was great! Loved the pace and intensity as well as the combat of movements. I thought it was a really fun workout. Only problem was that the screen mirroring on my tv froze at the 2nd round of the last few exercises.  Not a huge deal since it still worked fine on my phone, but I’d just prefer it to be up in the bigger screen.  Can’t wait til tomorrow!!

Cherie

Maureen Wilson

Band workout 1

Home for the Holidays with my bands & playlists. Great workout to melt away Holiday stress and keep connected to my body!

Donna

Loved it!!! On vacation and only had my bands and this was perfect!

Nikki

Band workout 2

I’m a sweaty 🥵 hot mess!! But my body’s bangin! lol

Banded workout 4

By section 6 I had to admit defeat due to hunger… I eat WAY more more that I’ve started… and I’m so grateful!! 

These workouts kicked my body into HIGH GEAR!

Banded workout 5

Loved this one!!! I actually ate enough beforehand… and crushed it!!

Banded workout 6

Omg the walking lunge/air squat pyramid!!   Legs are burning so good!!!

This one was intense with the pyramid circuit!!! My buns of steel thank you!! 😹

Banded workout 7

Really liked this — nice upper body/core.

Workout was great 👍🏻 my head & heart weren’t in it today 😢 I didn’t finish

Banded workout 8

Great workout. Would just have liked a bit more lower body. But oh my calves !!!

Oh my goodness gracious that’s one was super fun!! 

Even one of the trainers at my gym asked me about it!!!

Banded workout 9

Proud to have finished this one. Rough mental day, physical well-being has been boosted 🙏🏻

Band workout 3

Community

More workouts from Sarah Herse