Name: Playbook - Sarah Herse - Banded workout 11
Uploaded: 2024-03-20T21:08:55.119Z
Duration: 40 min
Description: Banded workout 11

Warmup
3 sets of:
mountain climbers x 30 reps
Banded good mornings x 20 reps 
Air squats x 10 reps
 
A.  4 sets
A1. Banded bent over rows x 15 reps
A2. Push-ups (adv. option: banded push-ups) x 10  reps 
A3. Bicep curls x 15 reps
A4. Overhead tricep extensions x 15 reps 
A5. Flutter kicks x 50 reps (25/side)
*No rest between sets
 
B.  3 sets
B1. Jumping Squats x 20 reps 
B2.Body weight forward lunges (alternating) x 20 reps
*rest 60 seconds between sets
 
C.    3 sets
C1. Side plank hip lifts (right) x 30 secs 
C2. Side plank hip lifts (left) x 30 secs
C3. lemon squeezers (or shotguns) x 30 secs 
C4. jumping jacks x 30 secs
Rest 60 seconds between sets
 
D.  5 sets
D1. Burpees x 12 reps
D2. Sit-ups x 12 reps
D3. Jumping lunges x 12 reps
*no rest between sets

3 sets of:
mountain climbers x 30 reps
Banded good mornings x 20 reps 
Air squats 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

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- 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.
- Repeat for the desired number of repetitions.

Banded good morning

- 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

Warmup

A.  4 sets
A1. Banded bent over rows x 15 reps
A2. Push-ups (adv. option: banded push-ups) x 10  reps 
A3. Bicep curls x 15 reps
A4. Overhead tricep extensions x 15 reps 
A5. Flutter kicks x 50 reps (25/side)
*No rest between sets

- Stand on the middle of the band, then grab the two ends of the band.
- Hinge forward at your hips while keeping your back straight. 
- Pull the bands towards you, making sure the hands stay at your sides. Drive with the elbow.
- Bring back down until arms are straight and repeat for recommended amount of reps

Banded bent over row

- Lie on the floor face down and place your hands just outside shoulders distance while holding your torso up at arms length.
- Next, lower yourself downward until your chest  touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

- Stand on one side of the band shoulder-width apart.
- Grabbing the sides of the band (about half way up).
- Standing tall with chest up and shoulders pulled back, keep your upper arm locked by your ribs and bend at the elbow to pull your hands toward your shoulders.
- You should feel tension in the band as you contract your biceps.
- Slowly lower the band back to your hips after reaching close to shoulder height to complete the rep.

Banded bicep curls

- Start by stepping on a band with feet shoulder width apart
- Grab the other end of the band with both hands and bring them up behind your head
- Start with arms bend behind your head and elbows point up towards the sky
- Extend your arms until they are fully locked above your head, you should feel resistance in the band
- Lower back down to starting position and repeat for recommended amount of reps

Banded overhead tricep extension

- Lie flat on the floor, with your legs extended in front of you.
- Place your hands under your hips (or by your sides to increase difficulty), and keep your eyes toward the ceiling as you lift your feet off of the floor.
- Start the movement by then doing repeated, small lifts with each leg - without letting your feet touch the floor.

Flutter kicks

Circuit 1

B.  3 sets
B1. Jumping Squats x 20 reps 
B2.Body weight forward lunges (alternating) x 20 reps
*rest 60 seconds between sets

- 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.

Jumping squats

- Stand tall and start by placing one foot forward about two feet and lower down (front knee should be at a 90 degree bend) and continue until the back leg taps the floor 
- Push through that front foot to return to standing position and repeat on opposite leg. 
- Continue in alternating motion until all reps completed

Bodyweight forward lunges alternating

Circuit 2

C. 3 sets
C1. Side plank hip lifts (right) x 30 secs 
C2. Side plank hip lifts (left) x 30 secs
C3. lemon squeezers (or shotguns) x 30 secs 
C4. jumping jacks x 30 secs
Rest 60 seconds between sets

(30 seconds right side then 30 seconds left side)

- Start by getting into a side plank on your elbow, body should be in a straight line with hips level (not sagging)
- Start the movement by lifting your hips up towards the ceiling then lowering them back down where your body is back in a straight line 
- Repeat for recommended amount of reps and do it again on the other side

Side plank hip lifts

- 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

- 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

Circuit 3

D.  5 sets
D1. Burpees x 12 reps
D2. Sit-ups x 12 reps
D3. Jumping lunges x 12 reps
*no rest between sets

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Using your arms, touch the ground above you and then swing them forward to assist you on getting your upper body off the ground and then touch the floor by your feet and lower back down to complete one rep.

Sit-ups

- Take a large step backward and lower your hips, so that your back knee is just above the floor, and your front thigh is parallel to the floor.
- Jump into the air and switch leg positions.
- Jump again and return to the starting position.
- Repeat the exercise until set is complete.

Jumping lunges

Circuit 4

Banded workout 11

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

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

Band workout 3

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 🙏🏻

Banded workout 10

Loved/hated the jumping Bulgarian split squats!

Banded workout 11

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