Name: Playbook - Sarah Herse - Banded workout 12
Uploaded: 2024-03-20T21:08:55.132Z
Duration: 40 min
Description: Banded workout 12

Loved/hated the jumping Bulgarian split squats!

Cherie

A.  3 sets
A1.Jumping Bulgarian Split Squats x 10 reps
A2. Bulgarian split squats (no jump) x 10 reps 
A3. Bulgarian split squat pulses x 10 reps
*Perform all reps on right leg, then switch to left leg
*Rest 60 seconds between sets
 
B.  3 sets
B1. Single arm band overhead press x 15 per arm
*Rest 30 seconds between sets
 
C.  3 sets
C1. 1 & 1/4 hip thrust x 20 reps
*Rest 30 seconds between sets
  
D.  20-15-10 reps of
D1. Single Arm Banded Bicep Curl
*20 reps each arm then, 15 reps each arm, then10 reps each arm
**Try not to rest until finished with entire sequence
  
E.  3 sets
E1. Tabata-style Banded front raise
1.  Perform 20 seconds of banded front raises immediately into
2.  10 second static hold at the top of the movement (straight arms at shoulder height)
* Repeat for 3-5 rounds without rest, then rest 1 min and repeat for 3 total sets
 
F. 5 rounds
F1. plank jacks x 20 reps
F2.  drop squats x 20 reps
F3.Push-ups x 10 reps 
F4. Plank hold x 10 seconds
F5. Alternating Cossack Squats x 20 reps (10/side)
F6. Single leg v-ups x 20 reps (10/side, alternating)

A.  3 sets
A1. Jumping Bulgarian Split Squats x 10 reps
A2. Bulgarian split squats (no jump) x 10 reps 
A3. Bulgarian split squat pulses x 10 reps
*Perform all reps on right leg, then switch to left leg
*Rest 60 seconds between sets

- Place your back foot up on a bench/box and your other foot should be 1-2 feet out from the bench/box.
- Squat down with your leg till it makes a 90 degree angle.
- Explosively, drive through your foot to full extension and jump upwards so that your foot comes off of the ground.
- Make sure you're front leg does not cave in, actively push your knee out.
- This completes one repetition for that leg.

Jumping Bulgarian split squat

- From a standing position, take a long step forwards as if performing a lunge. The heel of your back foot should be raised. 
- Keeping your torso straight, lower slowly until your back knee almost touches the floor, then push back up.
- Complete all your reps on one leg, then switch to the other. 
- Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.

Bodyweight Bulgarian split squat

- From a standing position, take a long step forwards as if performing a lunge. The heel of your back foot should be raised. 
- Keeping your torso straight, lower slowly until your back knee almost touches the floor, then push back up until you are almost at full extension and then lower back down in a "Pulsing" manner.
- Complete all your reps on one leg, then switch to the other. 
- Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.

Bodyweight Bulgarian split squat pulses

Circuit 1

B. 3 sets
B1. Single arm band overhead press x 15 per arm
*Rest 30 seconds between sets

B. 3 sets
B1. Single arm band overhead press x 15 per arm
*Rest 30 seconds between sets

- Start by standing on a band with one foot and the other side of the band in that same side hand 
- Feet shoulder width apart
- With the hand holding the band press up until arm is fully locked out (should feel tension in band)
- Control it on the way back down and repeat for recommended amount of reps and complete on opposite side

Banded single arm overhead press

Circuit 2

C.  3 sets
C1. 1 & 1/4 hip thrust x 20 reps
*Rest 30 seconds between sets

C.  3 sets
C1. 1 & 1/4 hip thrust x 20 reps
*Rest 30 seconds between sets

- Place band around the top of your thighs and lean on a bench across your upper back
- Press into the floor to raise your hips straight up to the ceiling and squeeze your glutes. Your body should be in a straight line at the top 
- Lower back down about 1/4 of the way and then go back up to the top 
- Lower down completely and repeat for recommended amount of reps

1 & 1/4 hipthrust with mini band

Circuit 3

D.  20-15-10 reps of
D1. Single Arm Banded Bicep Curl
*20 reps each arm then, 15 reps each arm, then10 reps each arm
**Try not to rest until finished with entire sequence

D.  20-15-10 reps of
D1. Single Arm Banded Bicep Curl
*20 reps each arm then, 15 reps each arm, then10 reps each arm
**Try not to rest until finished with entire sequence

- Stand on band with one or both feet (Note the wider your stance, the harder it will be)
- Grab 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 hand toward your shoulder.
- 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 single arm bicep curl

Circuit 4

E.  3 sets
E1. Tabata-style Banded front raise
1.  Perform 20 seconds of banded front raises immediately into
2.  10 second static hold at the top of the movement (straight arms at shoulder height)
* Repeat for 3-5 rounds without rest, then rest 1 min and repeat for 3 total sets

- Stand up straight with a tight core and flat back and step on band with feet shoulder width apart. 
- Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times. 
- Pause at the top to feel the contraction then slowly lower the bands to the starting position.

Banded front raise

Circuit 5

F. 5 rounds
F1. plank jacks x 20 reps
F2. drop squats x 20 reps
F3. Push-ups x 10 reps 
F4. Plank hold x 10 seconds
F5. Alternating Cossack Squats x 20 reps (10/side)
F6. Single leg v-ups x 20 reps (10/side, alternating)

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.

Plank jacks

- 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

- 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

- 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

- Stand with your back straight and feet a little wider than shoulder-width apart. 
- Point the toes of both feet to the outside at a 30-45° angle. 
- Flex one knee to the outside, bringing it down over the 2nd and 3rd toes. Maneuver the knee slightly to the outside and try to squeeze your hamstring into the back of your calf.
- Keep your other leg straight, rotating the knee and toes up towards the ceiling. Keep both of your heels on the floor.
- You can adjust your footing here if necessary, but remember to maintain a straight back posture even as your hips lower into the squat.
- Maintaining control over your posture, push off the foot of the bent leg to return to center. You don’t have to stand up fully but it can help stabilize you if necessary.

Body weight cossack squat

- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up while lifting your left leg up. Pause at the top and reach for your toes before rolling slowly back down to the mat. 
- Then perform on the other side.

Single leg v-ups

Circuit 6

Banded workout 12

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!!

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 12

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