Name: Playbook - Sarah Herse - Banded workout 5
Uploaded: 2024-03-20T21:08:54.891Z
Duration: 40 min
Description: Banded workout 5

Cherie

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!

Paula

Warmup
3 sets of:
jumping jacks x 20 reps
Inchworm push-ups x 5 reps
Superman lifts x 10 reps
Alternating forward lunges x 10 reps
 
A.  3 sets
A1. Seated banded row x 20 reps
A2. Push-Up x 10 reps
*Rest 30 seconds between sets
 
B.  2 sets: glute pyramid superset 
Perform 30-20-10 reps of
B1. Glute bridges
B2. Glute march
*mini band optional above knees
**perform 30 of each movement, then 20 of each, then 10 of each, rest 1 min and repeat
 
C.3 sets
C1. Single arm band overhead press x 15 per arm
*Rest 30 seconds between sets
 
 
D. 3 sets
D1.Banded zercher squat x 20 reps
D2. Banded good morning x 20 reps
* Rest 30 seconds between sets
 
E. 7 rounds
E1. Burpees x 9 reps
E2. Banded curl to press x 9 reps
E3. Banded reverse lunges to x 9 reps/each side
*No rest between sets

3 sets of:
jumping jacks x 20 reps
Inchworm push-ups x 5 reps
Superman lifts x 10 reps
Alternating forward lunges x 10 reps

- 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

- Standing tall, bend forward until your hands touch the floor while keeping your knees as straight as possible.
- You will feel a stretch in the back of your legs.
- Crawl out until you reach a push up position, then crawl back - keeping your legs as straight as possible.
- Return to a full standing position before doing another rep.

Inchworm push-ups

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.

Superman lifts

- Stand tall.
- Step forward and plant your foot, pressing the floor away to return to a standing position.

Bodyweight forward lunges alternating

Warm-up

A.  3 sets
A1. Seated banded row x 20 reps
A2. Push-Up x 10 reps
*Rest 30 seconds between sets

- Sit on the floor and place a band around the middle of your feet
- Grab the band about halfway or more down (the part near your feet)
- Keeping a tall spine and engaged core pull the band towards you (should feel tension in the band during the movement)
- Keep elbows tucked near your side and really engage the back muscles

Banded seated rows (band around feet)

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost 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

Circuit 1

B.  2 sets: glute pyramid superset 
Perform 30-20-10 reps of
B1. Glute bridges
B2. Glute march
*mini band optional above knees
**perform 30 of each movement, then 20 of each, then 10 of each, rest 1 min and repeat

30-20-10 reps

- Place a mini band around your lower thigh and lie flat on your back with your feet planted on the ground.
- Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
- Pull your hips up as high as you can while clenching your glutes
- Squeeze your glutes momentarily at the top before lowering back down to starting position

Banded glute bridges

- 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

- Place a mini band around your lower thigh and lie flat on your back with your feet planted on the ground.
- Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
- Pull your hips up as high as you can while clenching your glutes
- Squeeze your glutes momentarily at the top before lowering back down to starting position

Circuit 2: glute pyramid superset

C.3 sets
C1. Single arm band overhead press x 15 per arm
*Rest 30 seconds between sets

15/arm - 30 total reps

- 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 3

D. 3 sets
D1.Banded zercher squat x 20 reps
D2. Banded good morning x 20 reps
* Rest 30 seconds between sets

- Using a band, stand on one side of it about shoulder width apart (squat position)
- Twist the band once and place through both arms so it is in the crease of your arms around your elbow area. (Band should make an X)
- There should be tension in band when you are fully standing.
- Keeping your arms up out in front of your chest at a 90 degree bend drive the knees outward and squat down (like an air squat)
- Drive your feet though the floor to get back to full extension. This completes one rep.

Banded zercher squats

- 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

Circuit 4

E. 7 rounds
E1. Burpees x 9 reps
E2. Banded curl to press x 9 reps
E3. Banded reverse lunges to x 9 reps/each side
*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

- Stand with both feet on top of the band, about hip-width apart. (You can control how easy or hard the exercise is by where you stand on the band to create more or less tension.) 
- Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side. 
- Once you get to the top of your curl, rotate your arms outward and turn your hands so palms are facing away. - - Press straight up, pause at the top, lower back down to complete the rep.

Banded curl to press

- Begin in a standing position. Step on band and pull over head so it's resting on your shoulders/upper back.
- Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.
- After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.

Banded reverse lunge

Circuit 5

Banded workout 5

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!!

Band workout 3

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

Banded workout 4

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 5

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