Name: Playbook - Sarah Herse - Banded workout 8
Uploaded: 2024-03-20T21:08:55.004Z
Duration: 40 min
Description: Banded workout 8

Really liked this — nice upper body/core.

Cherie

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

Paula

Warmup
3 sets of:
mountain climbers x 30 reps
Banded good mornings x 20 reps 
Air squats x 10 reps

A.  8 sets
A1.Tabata Banded ﬂoor press x 20 seconds on / *10 seconds of rest (4 minutes total)
 
B.  3 sets
B1. Single arm banded bent over row x 10 slow reps + 10 fast reps each arm
*(alternate arms)
**Rest 10 seconds between sets
 
C.  3 sets
C1. Banded kickbacks x 8 reps with 2 second pause at the top, 8 fast reps, 8 straight leg pulses x 8 reps and 8 second hold at the top
*do entire sequence on right side, then repeat on left, do 3 sets per leg
**Rest 30 seconds between lets
 
D.  4 rounds
D1. Boat pose “U”-lifts x 10 reps
D2. Shotgun sit-ups x 10 reps
D3. Single leg v-ups x 10 reps (or v-ups)
*rest 20 seconds
 
E.  5 sets
E1. Burpees x 5 reps 
E2. Push-Ups x 10 reps
E3. Supermans x 15 reps
*No rest
 
F. 5 sets
F1. High knees x 50 reps
F2. Burpees x 10 reps
*Rest 60 seconds between sets

Warmup
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.  8 sets
A1. Tabata Banded ﬂoor press x 20 seconds on / *10 seconds of rest (4 minutes total)

A.  8 sets
A1. Tabata Banded ﬂoor press x 20 seconds on *10 seconds of rest (4 minutes total)

- Start by laying on the floor with a band around your upper back (about chest area)
- Feet planted on the floor w/ knees bent
- End of the bands in each hand press up until arms are fully locked out
- Control the descent back down and repeat for recommended amount of reps

Banded floor press

Circuit 1: Tabata floor press

B. 3 sets
B1. Single arm banded bent over row x 10 slow reps + 10 fast reps each arm
*(alternate arms)
**Rest 10 seconds between sets

(10 slow reps + 10 fast reps each arm) 
B. 3 sets
B1. Single arm banded bent over row x 10 slow reps + 10 fast reps each arm
*(alternate arms)
**Rest 10 seconds 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

Circuit 2

C.  3 sets
C1. Banded kickbacks x 8 reps with 2 second pause at the top, 8 fast reps, 8 straight leg pulses x 8 reps and 8 second hold at the top
*do entire sequence on right side, then repeat on left, do 3 sets per leg
**Rest 30 seconds between sets

C.  3 sets
C1. Banded kickbacks x 8 reps with 2 second pause at the top, 8 fast reps, 8 straight leg pulses x 8 reps and 8 second hold at the top
*do entire sequence on right side, then repeat on left, do 3 sets per leg
**Rest 30 seconds between sets

- Place a resistance band around a stationary rig and the other at the ankle of one leg. You should be able to stand comfortably with your feet shoulder-width apart and the band taut.
Place your hands on your hips or grab the rig in front of you. - Place the leg with the band slightly behind and diagonal of your front leg. Toes should be resting on the ground. There should be tension in the band.
- Tighten your core, and kick your right leg back. Keep your knee straight, tightly squeezing your glute.
- Return your right foot to starting position, keeping tension in the band. 
- Repeat for desired amount of reps and switch legs.

Standing banded glute kickback

Circuit 3

D.  4 rounds
D1. Boat pose “U”-lifts x 10 reps
D2. Shotgun sit-ups x 10 reps
D3. Single leg v-ups x 10 reps (or v-ups)
*rest 20 seconds

- Bring your arms behind you, placing your hands in line with your shoulders, fingers pointing toward the front of the mat.
- Engage your core and begin to lean back, lifting your feet off the floor, balancing on your sitz bones.
- With active legs, bring your thighs to a rough 45-degree angle and shins parallel to the floor.
- Squeeze your legs together and shine your chest upward, keeping your spine straight.
- Leaning back slightly, start by making a "U" shape with your legs back and forth.

Boat pose U-lifts

- Sitting on the floor place your hands behind you (shoulder-width apart) and fingers facing front
- Lean back slightly and bring your legs into a "tuck" position 
- Bending your arms and leaning back straighten your legs out in front (without touching the ground) and then back into the tuck position
- That completes one rep.

Shotgun sit-ups

- 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 4

E.  5 sets
E1. Burpees x 5 reps 
E2. Push-Ups x 10 reps
E3. Supermans x 15 reps
*No rest

- 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 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

- 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

Circuit 5

F. 5 sets
F1. High knees x 50 reps
F2. Burpees x 10 reps
*Rest 60 seconds between sets

- 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

Circuit 6

Banded workout 8

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

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

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 8

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