Name: Playbook - Sarah Herse - Time-Based Full Body + glute finisher (no equipment!)
Uploaded: 2024-03-20T21:08:55.439Z
Duration: 35 min
Description: Time-Based Full Body + glute finisher (no equipment!)

Brandy

A. Warm-up x 3 Sets
A1. Butt kickers x 20 reps
A2. Ground to sky reach x 10 reps
A3. Down dog foot pedal x 20 reps
A4. Deadbug x 10 reps

B. 6 Rounds 
B1. Sit-throughs x 30 seconds
B2. Straight leg sit-ups x 30 seconds
B3. Push-ups x 30 seconds
B4. Squat to alternating heel tap x 30 seconds
B5. Superman lifts x 30 seconds
*Rest 30 seconds
*If you struggle with the sit-throughs, sub with mountain climbers
**anchor feet if needed on sit-ups or sub with crunches

C. Optional glute burner
C1. Glute bridges x 50 reps
C2. Frog pump x 50 reps
*Just one round, complete quickly but take breaks if needed - make sure you squeeze the glutes!

A. Warm-up x 3 Sets
A1. Butt kickers x 20 reps
A2. Ground to sky reach x 10 reps
A3. Down dog foot pedal x 20 reps
A4. Deadbug x 10 reps

- 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

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

- Start by placing hands and feet on floor and pike up into the downward dog position 
- Bend one knee and press through toes to feel a good stretch 
- Repeat on opposite side and continue in alternating motion for recommended amount of reps

Down Dog Foot Pedal

- Lay with your knees bent at 90 degrees and feet off of the floor.
- Reach your fingers toward the ceiling.
- Glue your lower back to the floor.
- From this position, reach opposite hand, and opposite foot our as far as you can without losing lower back contact to the floor, exhaling as you reach.

Deadbug

Warm Up

B. 6 Rounds 
B1. Sit-throughs x 30 seconds
B2. Straight leg sit-ups x 30 seconds
B3. Push-ups x 30 seconds
B4. Squat to alternating heel tap x 30 seconds
B5. Superman lifts x 30 seconds
*Rest 30 seconds
*If you struggle with the sit-throughs, sub with mountain climbers
**anchor feet if needed on sit-ups or sub with crunches

- Start on your hands and knees, toes tucked. 
- Lift your knees about 3 inches off the floor. 
- Leaving your right hand and left foot on the floor, lift your right foot and sweep it underneath you to the left side of the room as you rotate your body in the same direction.
- Your left hand should lift up as you sweep your right foot. Return back to all fours with knees still off the floor and repeat, alternating sides.

Sit-throughs

- Start with legs straight and lying on your back
- Use your arms to bring yourself up into a seated position 
- Lower yourself back down to starting position to complete the rep.

Straight leg sit-ups

- 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

- Start standing shoulder-width apart
- Send hips back and down to air squat position
- When coming up to full extension bring one leg up and tap your heel
- Squat back down and repeat motion on other leg

Squat to alternating heel tap

- 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 1

C. Optional glute burner
C1. Glute bridges x 50 reps
C2. Frog pump x 50 reps
*Just one round, complete quickly but take breaks if needed - make sure you squeeze the glutes!

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lying on your back, bend at the knees, and press the bottom your feet together. 
- Drive your knees toward the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Frog pumps

Optional Glute Burner

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