Name: Playbook - Sarah Herse - Banded workout 6
Uploaded: 2024-03-20T21:08:54.913Z
Duration: 40 min
Description: Banded workout 6

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

Paula

Warmup
 2 sets:
Jumping jacks x 50 reps
High knees x 50 reps
Butt kickers x 50 reps
Inchworm push-ups x 5 reps
Air squats x 10 reps
Banded good mornings x 10 reps

A.  3 sets
A1. Single Leg Glute Bridge 
 6 reps with 2 second pause at the top
 6 reps with pulse at the top of each rep (1&1/4 reps)
 6 constant tension reps (no pause at top or bottom)
 6 second hold at the top
*Perform entire sequence on right leg, then immediately perform sequence on left leg
**Rest 30 seconds between sets
 
B.  3 sets (superset):
B1. Banded overhead press x 15 reps
B2. Banded bent over row x 15 reps
*Rest 30 seconds between sets
 
C.  3 sets
C1. Single arm banded tricep kickback x 12 reps/side
*Rest 30 seconds between sets
 
 D.  5 sets:  20 min EMOM (every minute on the minute for 20 minutes, 5 sets)
D1: Banded zercher squats x 60 seconds
D2: Jumping Bulgarian Split Squats x 60 seconds (30 sec/side)
D3. Banded good mornings x 60 seconds
D4: Object foot taps x 60 seconds
*no rest between sets

Warmup
 2 sets:
Jumping jacks x 50 reps
High knees x 50 reps
Butt kickers x 50 reps
Inchworm push-ups x 5 reps
Air squats x 10 reps
Banded good mornings 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

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

- 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

- 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 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

Warmup

A.  3 sets
A1. Single Leg Glute Bridge 
 6 reps with 2 second pause at the top
 6 reps with pulse at the top of each rep (1&1/4 reps)
 6 constant tension reps (no pause at top or bottom)
 6 second hold at the top
*Perform entire sequence on right leg, then immediately perform sequence on left leg
**Rest 30 seconds between sets
*You can keep foot on ground or elevate on a platform

- Lay on the floor face up in front of a bench or box 
- Hands down by your side
- Place one foot on the edge and raise the other so it is in the air
- Keeping on leg elevated and the other on the bench raise your hips as high as you can keeping your upper back/head on the ground and squeeze your glutes
- Pause for a brief second and then lower back down

Single leg foot elevated glute bridge

Circuit 1

B.  3 sets (superset):
B1. Banded overhead press x 15 reps
B2. Banded bent over row x 15 reps
*Rest 30 seconds between sets

- Stand with both feet on the center of the band, hip width apart.
- Bring the other side of the band to shoulder height with palms facing away from you and elbows pointed to the ground.
- Driving through your feet without the use of legs (or dip movement) press arms straight up keeping shoulders down (don't get into a shrug position).
- Slowly lover back down to starting position to complete the rep.

Banded overhead press

- 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

Circuit 2

C.  3 sets
C1. Single arm banded tricep kickback x 12 reps/side
*Rest 30 seconds between sets

- Stand on a band with both feet shoulder width apart
- Hinge at the hips with a slight knee bend
- Grab the band with one hand and extend your arm backwards until its at full extension
- At full extension there should be tension in the band and you can feel the burn in your triceps
- Bend at the elbow and bring your hand back in toward your chest and repeat for recommended amount of reps and repeat on opposite side

Banded single arm tricep kickback

Circuit 3

D.  5 sets:  20 min EMOM (every minute on the minute for 20 minutes, 5 sets)
D1: Banded zercher squats x 60 seconds
D2: Jumping Bulgarian Split Squats x 60 seconds (30 sec/side)
D3. Banded good mornings x 60 seconds
D4: Object foot taps x 60 seconds
*no rest 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

per side (60 total)

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Jumping Bulgarian split squat

- Start in a standing position and place one dumbbell out in front of you on the ground
- Start by tapping one foot on the dumbbell and then quickly hopping to the other foot "In a running in place motion"
- Alternating taps on dumbbell with feet for desired amount of reps

Dumbbell foot taps

Circuit 4

Banded workout 6

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!!

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

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 6

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