Name: Playbook - Sarah Herse - W1/D1 Lower Body
Uploaded: 2024-03-20T21:08:54.383Z
Duration: 60 min
Description: W1/D1 Lower Body

My day was kind of in a funk and I didn’t get through the whole workout but I got a good little pump in. Can’t wait to keep going 💪🏼

Jennifer

I think I'm going to love this program. That last circuit was no joke.

Amber

Elena

I just keep coming back to these programs 🙌 love the workouts!

Ashley Chapman

Yessica Padilla

Love this! I need to start doing thrusters more tho 😅

Madi

Amazing! So happy I found this programming!

Apes

Maura

Day 1 of this new program and I loved it!

Krystal Hardwick

Jules

Kelly

Welcome! Week 1 is about preparing your body for what's to come. Don't demolish yourself! Volume will increase the coming weeks!

A. Warm-up x 3 Sets
A1. Mountain climber x 20 reps
A3. Lunge w/ reach x 5/side
A4. Air squat x 10 reps
A5. Reverse lunges x 10 reps
 
A. Back squat
Every 2 min, for 10 min (5 sets):
Set 1 – 8 reps @ 67.5% of 1 rep max
Set 2 – 6 reps @ 70%
Set 3 – 4 reps @ 75%
Set 4 – 3 rep @ 80%
Set 5 – 2 reps @ 85%
*If you don’t know your 1RM, you can use a 1RM online calculator or choose weights that feel challenging
 
B. 4 Sets:
B1. Barbell Good Morning w/ mini band x 10 reps
*Rest 60 secs b/w sets
Note: start with empty bar & then increase to a light/moderate weight. Focus on engaging glutes &  a good range of motion w/ good form, you can sub w/ RDL if you’re not comfortable with the good morning 
 
C. 3 Sets:
C1. DB walking lunges x 20 reps (10/side)
*Rest 90 sec b/w sets
 
D. 2 Sets: Circuit 1
D1. Single-Leg Wall Sit x 10 sec (left side)
D2. Single leg glute bridge x 12 reps (left side) 
*Rest 10 secs
D3. Single-Leg Wall Sit x 10 sec (right side)
D4. Single leg glute bridge x 12 reps (right side) 
*Rest 90 sec b/w sets
 
 
E. High Intensity Circuit
2 Rounds for time: 
Empty barbell (or light db) Thrusters x 30 reps
V-ups or Toes to Bar x 20 reps
Empty barbell Thrusters x 20 reps
V-ups or Toes to Bar x 15 reps
Empty barbell Thrusters x 10 reps
V-ups or Toes to Bar x 10 reps
*Rest 3 min b/w rounds
*Women use 35# bar or 10-15# DB, men use 45# bar or 15-25# DB's

A. Warm-up x 3 sets
A1. Mountain climber x 20 reps
A3. Lunge with reach x 5/side
A4. Air squat x 10 reps
A5. Bodyweight reverse lunges 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

(5/side - 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)

- 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

- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

Warm Up: Lower Body (1)

A. Back squat
Every 2 minutes, for 10 minutes (5 sets):
*Set 1 – 8 reps @ 67.5% of 1 rep max
*Set 2 – 6 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 rep @ 80%
*Set 5 – 2 reps @ 85%
Note: if you don’t know your 1 rep max, you can use a 1 rep max online calculator or just choose weights that feel moderately challenging

- Should-width stance with hands just outside shoulders and full grip on the bar
- Bar rests on upper back, elbows pointed slightly back
- Keep in line with toes and lumbar curve maintained
- Hips descend back and down and squat below parallel
- Drive feet through floor and push knees out until full extension is reached to complete the rep.

Barbell back squat

B. 4 Sets:
B1. Barbell Good Morning w/ mini band x 10 reps
*Rest 60 sec b/w sets
Note: for good morning, start with just empty bar on first set & then option to increase to light/moderate weight. Focus on engaging glutes & getting good range of motion w/ good form, you can sub with RDL if you’re not comfortable with it

- Stand with your feet shoulder-width apart, knees slightly bent with mini band right above your knees
- Place a barbell of appropriate weight on your shoulders so the bar rests on the trapezius muscles of the upper back, near your shoulders.
- With core engaged and chest tall hinge at the hips sending them backwards and upper body forward and pushing out against the band around your knees
- Stop once you are nearly parallel with the floor or until you feel a good stretch in your hamstrings/glutes
- Push your hips forward and squeeze your glutes as you return to full extension/starting position.

Barbell Good Morning w/ Mini Band

C. 3 Sets:
C1. Dumbbell walking lunges x 20 reps (10/side)
*Rest 90 seconds between sets

- Set up with your feet shoulder width apart and a dumbbell in each hand.
- Step forward with one leg and allow both knees to bend simultaneously.
- Descend until the back knee touches the floor.
- Drive through the front foot and extend the knee as you stand up fully and return to the starting position.
- Repeat on the opposite leg.
- Repeat the desired number of repetitions.

Dumbbell walking lunges

D. 2 Sets: Circuit 1
D1. Single-Leg Wall Sit x 10 sec (left side)
D2. Single leg glute bridge x 12 reps (left side) 
*Rest 10 seconds
D3. Single-Leg Wall Sit x 10 sec (right side)
D4. Single leg glute bridge x 12 reps (right side) 
*Rest 90 seconds between sets

(left side)

- Sit against a wall with your legs and hips bent at 90 degrees
- Slowly raise one leg and hold in the air either bent or straight out in front (more difficult) for recommended amount of time then repeat on opposite side

Single leg wall sit

(left side)

*Rest 10 seconds before going to the other leg*

- Laying flat on the ground with arms by your side and feet planted on the ground bring your knees into a bent position about 90 degrees.
- Raise one leg off the ground and keeping the other foot planted
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position slowly to complete the rep.
- Same process for the other side

Single leg glute bridge

(right side)

- Sit against a wall with your legs and hips bent at 90 degrees
- Slowly raise one leg and hold in the air either bent or straight out in front (more difficult) for recommended amount of time then repeat on opposite side

(right side)

- Laying flat on the ground with arms by your side and feet planted on the ground bring your knees into a bent position about 90 degrees.
- Raise one leg off the ground and keeping the other foot planted
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position slowly to complete the rep.
- Same process for the other side

Circuit 1

E. High Intensity Circuit
2 Rounds for time: 
Empty barbell (or light dumbbell) Thrusters x 30 reps
V-ups or Toes to Bar x 20 reps
Empty barbell Thrusters x 20 reps
V-ups or Toes to Bar x 15 reps
Empty barbell Thrusters x 10 reps
V-ups or Toes to Bar x 10 reps
*Rest 3 minutes between rounds
*Women use a 35# bar or 10-15# DB’s, Men use a 45# bar or 15-25# DB’s

*light or empty barbell*

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

*Can also do toes to bar*

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

High Intensity Circuit

W1/D1 Lower Body

Left your app for a bit and now I’m back at it! 
Great multifunctional workouts are hard to come by.

W1/D2  Upper Body

I know this is progressive so I didn't want to blow myself out the gate. 6.5mph the first two rounds, 7.0mph the second two and 7.5mph the last one. I haven't done any running other than hiit sprints in a minute so this felt solid. Can definitely push for more next time, if my old runner's knee cooperates.

Your workouts are put together so well! Loving them!

W1/D3 Cardio

Ahhh so sore but this program is killer 👏🏻👏🏻👏🏻

W1/D4 Lower Body

Whitney

W1/D5 Upper Body

Misha SWB

That was doable but sooooo tough. I needed a good burn today and this did not disappoint.

HIIT left me in a puddle of sweat but loved it 👏🏻👏🏻

W1/D6 HIIT, Core, & Optional Olympic Lifting

W1/D7 Rest Day

Awesome workout. Modified it for time constraints but I was able to complete almost all the movements in 70min. Loving the program so far!

W2/D1 Lower Body

Didn’t finish! It was a killer! Definitely going to push harder next time.

Definitely stepped it up a notch this week 🥵😅😁

DIDNT get to finish but great workout so far!

W1/D1 Lower Body

Community

More workouts from Sarah Herse