Name: Playbook - Sarah Herse - W1/D1 - Lower Body
Uploaded: 2024-03-20T21:08:53.876Z
Duration: 60 min
Description: W1/D1 - Lower Body

This was tough! But looking forward to the progress!

Sarah

Lily

Marybelle

Marianne

Silvia

The push I needed!! Had to modify a couple exercises 👍🏻👍🏻

Dede

A. Warm up x 2 Sets:
A1. Crawl pose to alternating lunge x 10 reps (5/side)
A2. Kneeling prisoner’s good morning x 10 reps
A3. Child’s pose hold x 20 seconds
A4. Glute march (mini band optional) x 10 reps (5/side)
A5. Glute bridge hold x 20 seconds
A6. Forward leg swings x 10/side
A7. Bodyweight split squat x 10/side

B. 4 Sets
B1. Dumbbell split squat x 12 reps/leg
*Rest 60 seconds between sets
*Perform first set with light weights, then increase weight for next 3 sets. Final set should feel like RPE 8 ( ~8/10 difficulty)
 
C. 4 Sets
C1. Dumbbell staggered stance RDL x 10/leg
*Rest 60 seconds between sets
**Find a weight that feels challenging, ~RPE 8

*Lesson: Intro to the pistol squat

D. 4 Sets
D1. Feet together constant tension goblet squat* x 15 reps
D2. Dumbbell pull-through x 15 reps (focus on glute squeeze!)
D3. Dumbbell pike overs x 10 reps
*The goal here is to keep good form (no rounded back, full depth) while also working on ankle mobility. Make sure you allow your knees to travel forward. If you can’t get your feet all the way together with good form, you can try elevating heels or separating feet slightly. Go heavy on the dumbbell!
**Rest 30 seconds between sets
 
E. Moderate intensity circuit x 4 Sets
E1. Dumbbell (or kettlebell) bob & weave x 12 reps (6/side)
E2. Dumbbell (or kettlebell) sumo deadlift high pull x 12 reps
E3. In & out jump squats x 6 reps of (1+1)
E4. Seated dumbbell adductor lifts x 12 reps
E5. Banded hip thrust (or glute bridge) x 15 reps
*Use moderate weight/moderate intensity. I recommend 15-35# kb/db for women & 20-53# db/kb for men. For the sumo deadlift high pull, use 2 lighter dumbbells.
 
F. Cooldown stretch
F1. Couch stretch x 90 seconds/side

A1. Crawl pose to alternating lunge x 10 reps (5/side)
A2. Kneeling prisoner’s good morning x 10 reps
A3. Child’s pose hold x 20 seconds
A4. Glute march (mini band optional) x 10 reps (5/side)
A5. Glute bridge hold x 20 seconds
A6. Forward leg swings x 10/side
A7. Bodyweight split squat x 10/side

- Start on all fours in a crawl position 
- Bring one foot forward and to the side in a lunge position
- Then press back into the crawl pose and bring the other leg forward
- Repeat in alternating motion for recommended amount of reps

Crawl Pose to Alternating Lunge

- Start movement by sitting up on your knees and hands behind head
- Hinge at the hips and send your butt back while your torso moves forward
- Continue until you feel a stretch in your hamstrings/glute area
- Squeeze your glutes as you come to an upright position to complete one rep

Kneeling Prisoner Good Mornings

- Starting on all fours send your hips and butt back as far as comfortable while extending your arms out straight
- Should feel the stretch in your back and arms 
- Take a few deep breaths and stay in that position for a few seconds.

Childs Pose Hold

- Lie face up on the floor with your knees bent and feet flat on the floor. 
- Raise your hips so your body forms a straight line from your shoulders to your knees. 
- Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. 
- Continue alternating back and forth.

Glute march

- Laying face up on the ground with your feet firmly planted and knees bent about 90 degrees
- Arms laying on the ground beside you thrust your hips up and squeeze your glutes.
- Hold for a few seconds and then lower back down

Glute bridge hold

- 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

- Stand in a staggered stance (lunge stance)
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Push through your heels to stand back up in your starting position
- Repeat on opposite leg

Bodyweight split squat

Warm Up (Lower body 8)

B. 4 Sets
B1. Dumbbell split squat x 12 reps/leg
*Rest 60 seconds between sets
*Perform first set with light weights, then increase weight for next 3 sets. Final set should feel like RPE 8 ( ~8/10 difficulty)

- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Extend hip and knee to drive up to start position; repeat for specified reps
- Perform set with opposite leg

Dumbbell split squats

C. 4 Sets
C1.Dumbbell staggered stance RDL x 10/leg
*Rest 60 seconds between sets
**Find a weight that feels challenging, ~RPE 8

- Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground.
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. 
- Come back up to the start position, by pushing your glutes forward. 
- Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

Dumbbell staggered stance RDL

The pistol squat is considered one of the most advanced squat variations & it's great test of strength, balance, and mobility.

What you need to know:
- Must have adequate strength particularly in the quads and glutes
- Work on hip flexor strength to support the non-working leg
- Need balance and stability. The core and other stabilizing muscles are working overtime to keep you upright and in position. Doing lots of core and unilateral exercises are a great way for building up these stabilizers. 
- Most importantly, you need mobility. Some in hips and hamstrings but mostly in the ankles.

*I recommended trying my ankle mobility test in the FAQ section*

Some of my favorite pistol progressions:
- Feet together squat
- B-Stance parallel squat
- Foot tuck squat
- Single leg squat to bench/chair
- Eccentric only pistol squat (assisted or unassisted)
- Concentric only pistol squat (assisted or unassisted)

Lesson: Intro to The Pistol Squat

D. 4 Sets
D1. Feet together constant tension goblet squat* x 15 reps
D2. Dumbbell pull-through x 15 reps (focus on glute squeeze!)
D3. Dumbbell pike overs x 10 reps
*The goal here is to keep good form (no rounded back, full depth) while also working on ankle mobility. Make sure you allow your knees to travel forward. If you can’t get your feet all the way together with good form, you can try elevating heels or separating feet slightly. Go heavy on the dumbbell!
**Rest 30 seconds between sets

- Start by holding a dumbbell or kettlebell against your chest
- With feet close together bend at the knees and squat down as to parallel or just below
- Push through floor to come back up but stop just shy of full extension and go back down to keep constant tension
- Repeat for recommended amount of reps

Feet Together Constant Tension Goblet Squat

- Standing with your feet wider than shoulder-width stance
- Grab one dumbbell and hold it between your legs 
- Keeping your arms straight, hinge at the hips and bend slightly at the knees to tap the dumbbell on the ground behind your legs (or as far back is comfortable)
- Make sure you don't round your back, keep core engaged throughout and neutral spine
- Drive the hips forward to reach full extension to complete the rep.

Dumbbell pull-throughs

- Start with legs together and knees locked out with toes pointed
- Place hands on ground outside of shoulder width
- Reach hands out as far as possible (compress torso to legs)
- Place dumbbell by feet and lift legs together and bring them to go over the dumbbell and tap the other side of the ground
- Repeat for desired number of reps

Pike overs

Circuit 1

E. Moderate intensity circuit x 4 Sets
E1. Dumbbell (or kettlebell) bob & weave x 12 reps (6/side)
E2. Dumbbell (or kettlebell) sumo deadlift high pull x 12 reps
E3. In & out jump squats x 6 reps of (1+1)
E4. Seated dumbbell adductor lifts x 12 reps
E5. Banded hip thrust (or glute bridge) x 15 reps
*Use moderate weight/moderate intensity. I recommend 15-35# kb/db for women & 20-53# db/kb for men. For the sumo deadlift high pull, use 2 lighter dumbbells.

- Hold dumbbell in goblet position
- Step out with one leg and squat down moving your body towards that side
- Repeat with other leg
- Continue this back and forth motion until all reps complete 
- These should be quick movements

Dumbbell Bob & Weave

- With a wide toed out stance and two dumbbells in each hand 
- Touch the ground with both dumbbells
- Then rapidly stand up and bring both dumbbells towards the chin and elbows up to the ceiling 
- Lower back down and continue until all reps complete

Dumbbell Sumo Deadlift High Pull

- Start with your feet narrow.
- Bend at the knee, and send your hips back into a squat position.
- Explode out of the narrow squat position while jump your feet out wide and drop into a squat again in the wide stance.
- Then jump your feet back in to starting position to complete one rep.

In and out jump squats

- Sit on bench and place dumbbell between thighs with both heads against the inside of knee area.
- Place hands on either side of legs for support.
- Squeeze the dumbbell between your legs (starting position).
- In a controlled manner bring your knees towards your chest area. (legs should come up above your belly button area) 
- Make sure you are sitting tall and keeping core engaged and not hunching over.
- Return to starting position with toes lightly touching the ground to complete one rep.
Tips - Make sure you are squeezing the dumbbell the whole time to engage your adductors.

Seated dumbbell adductor squeeze lifts

- Have a bench across your upper back, keeping your upper body rigid with abs engaged.
- Press into the floor to raise your hips straight up to the ceiling and squeeze your glutes.

Bodyweight hip thrust with mini band

Moderate Intensity Circuit

F. Cooldown stretch
F1. Couch stretch x 90 seconds/side

- Start by getting into a lunge stance and placing a back foot on the couch (or elevated surface) top of foot should be on surface
- Then lunge forward with the other leg until you feel a good stretch (you can use a coffee table or object to help stabilize you)
- Hold position for recommended amount of time and then repeat on opposite leg

W1/D1 - Lower Body

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