Name: Playbook - Sarah Herse - W1/D1 - Lower Body (Quads & Glute Focused)
Uploaded: 2024-03-20T21:08:53.945Z
Duration: 60 min
Description: W1/D1 - Lower Body (Quads & Glute Focused)

Farrah Strawn

Donna

A. Warm-up x 2 sets 
A1. Leg swings x 10/leg
A2. Russian baby maker x 10 reps
A3. Lunge with reach x 10 reps (5/side, alternating)
A4. Banded (or bodyweight) good morning x 10 reps 
A5. Air squat x 10 reps
 
B. 4 Sets
B1. Dumbbell front squat
2 x 15
2 x 12
Rest 45 seconds between sets
**Start with a light set of dumbbells and try to increase weight each set. Last set should feel very challenging while still maintaining good form.
 
C. 3 Sets
C1. 45 degree hyperextension (glute-focused)
3 x 10-20 with bodyweight only
*Rest 1 minute between sets
**focus on contracting the glutes, pushing hips through the pad and pause each rep at the top
-If your gym doesn’t have this, sub with cable/band pull-throughs
 
D. 3 Sets
D1. Leg Press x 20 reps
*Increasing slightly in weight each set – push yourself!
**Rest 1 minute between sets
 
E. 3 Sets
E1. Machine abduction x 20 reps
*Rest 45 sec between sets
 
F. 3 Sets
F1. Leg extension
1 x 15
1 x 12
1 x 20
*Rest 45 seconds between sets
**Increase in weight for the first 2 sets, then drop weight for the final set

G. 3 Sets - glute burn (with mini band) - OPTIONAL 
G1. Fire hydrant + kickback x 10/side
G2. Quadruped straight leg circles w/ mini band x 10/side
*Rest 1 minute between

A. Warm Up x 2 Sets:
A1. Leg swings x 10/leg
A2. Russian baby maker x 10 reps
A3. Lunge with reach x 10 reps (5/side, alternating)
A4. Banded (or bodyweight) good morning x 10 reps
A5. Air squat x 10 reps

(10/leg - 20 total swings)

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Put your feet a little wider than where you would normally squat, toes turned out only slightly, and lean down to grab the tops of your feet. 
- Bend your knees a bit and push your elbows back inside your thighs toward your groin; your elbows should be bent, not straight. 
- Push your elbows out against the insides of your thighs as you drop your hips until you’re in a partial squat, pushing out hard with the elbows, and resting at least part of your bodyweight on the arms so that your own weight further spreads the thighs.

Russian baby makers

(5/side - alternating for 10 total reps)

- Begin in a runner's lunge, and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for a few seconds
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold for a few seconds
- Repeat this sequence on the other leg.

Lunge with reach (twisting)

*Can do bodyweight good mornings*

- 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

Warm Up (Lower Body 7)

B. 4 Sets:
B1. Dumbbell front squat
2 x 15
2 x 12
Rest 45 seconds between sets
**Start with a light set of dumbbells and try to increase weight each set. Last set should feel very challenging while still maintaining good form.

- Stand upright with your feet shoulder width apart, each hand holding a dumbbell in front of your chest, palms facing your body.
- Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes.
- Squat down until your hips are below the plane of your knees. If you don’t have enough flexibility to do this, squat as low as you can comfortably.
- Push through your heels back up to the starting position.

Dumbbell front squat

C. 3 Sets:
C1. 45 degree hyperextension (glute-focused)
3 x 10-20 with bodyweight only
*Rest 1 minute between sets
**focus on contracting the glutes, pushing hips through the pad and pause each rep at the top
-If your gym doesn’t have this, sub with cable/band pull-throughs

- Begin with your upper body aligned with your lower body and your arms crossed over your chest. In other words, your torso should form a straight line from head to toe, with your spine in a neutral position.
- Bend at the waist to lower your torso toward the floor. When your waist reaches roughly a 90-degree angle, contract your lower-back muscles to lift your torso back to the start position.

45 Degree Hyper

D. 3 Sets:
D1. Leg Press x 20 reps
*Increasing slightly in weight each set – push yourself!
**Rest 1 minute between sets

- Place your legs on the platform directly in front of you at a shoulder-width stance.
- Lower the safety bars holding the weighted platform in place & press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- As you inhale, slowly lower the platform until your hip crease is below knee crease
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.

Leg press

E. 3 Sets:
E1. Machine abduction x 20 reps
*Rest 45 sec between sets

- Exhale as you push against the pads with your knees until your hips are fully abducted.
- Inhale as you reverse the movement and return your legs to the starting position.
- To emphasize the activation of your gluteus maximus, sit upright or even lean forward a little. To emphasize the activation of your gluteus medius, sit back.
- Do not allow the weight plates to come crashing down as you reverse the movement; keep the weight plates suspended.

Machine hip abduction

F. 3 Sets:
F1. Leg extension
1 x 15
1 x 12
1 x 20
*Rest 45 seconds between sets
**Increase in weight for the first 2 sets, then drop weight for the final set

- Choose your weight & sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Also, make sure that your legs form a 90-degree angle b/w the lower & upper leg.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale

Leg extensions

D. 3 Sets - glute burn (with mini band)
D1. Fire hydrant + kickback x 10/side
D2. Quadruped straight leg circles w/ mini band x 10/side
*Rest 1 minute between

(10/side)

- Position yourself on your hands and knees and a mini band right above your knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body then come back to the middle and immediately lift your leg and squeezing your glutes
- Pause at the top of the motion 
- Slowly return to the starting position
- Repeat on opposite leg

Fire hydrants + Kickback w/ Mini Band

(10/side)

- Place a mini band around thighs (above your knees). Set up on your hands and knees with your knees under your hips and your hands under your shoulders. 
- Straighten and lift one leg off the ground until it is parallel with the floor.
- Perform tiny circles for the recommended reps and then repeat on other leg.
- Make sure you are keeping your core engaged and squeezing your glutes throughout the movement.

Quadruped straight leg circles w/ mini band

Optional: Glute Burnout (With Mini Band)

W1/D1 - Lower Body (Quads & Glute Focused)

Just started this program and it's a killer! Love it, just what I was looking for 💃

Alic

Good. Had to cut it short bc I got a terrible charley horse in my delts. Finished w the cardio.

W1/D1 - Lower Body (Quads & Glute Focused)

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