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

Madison

First day of this one and I am absolutely loving it! Love the explosiveness 😁

Alic

Whitney

Day 1! Let's see how I feel tomorrow 😅

My first workout in the app & I loved it!

LANA

Madi

MaKenzie

Laura

Krystal

Kristi

Kelly

Kristen

Chris

Oh my word. That was tough! Couldn’t finish last round.

Paulette

Second time with this workout! Love the finisher!

Sara

Just what I needed to workout my legs this week

Misha SWB

Tara Wood

Workout was amazing and challenging. Sarah makes everything so simple and easy to follow. It’s also nice to have that length of a workout for the week days! Excited to keep following this program to complement my Jiu Jitsu training.

Kayla

Sarah

Awesome! That AMRAP at the end was a good finisher!

It is 4 stars only because of the convenience to me, it was a wonderful workout! I have a regular gym I go to, and navigating their areas to do these exercises took a lot longer than expected😅 also, I have scoliosis but love lifting as heavy as I can, so I did some variations of this for less back pain. I didn't even have time for the circuit at the end and my body is toasted!

I would also say that there were so many different and unfamiliar exercises, so I would have liked higher number of sets/weight movements and a little less circuits.

But, like I said, legs are toasted and I am excited to keep doing this program!

Hannah

So tough! I’m stoked for this 6 week challenge though.

Mackenzie

Pavallam

Welcome to day 1 of the program! Let's work hard & kick some butt!!

Warm-up x 3 sets
 (click "start now" for full descriptions & video demos!)

A. 5 sets
A1. Back Squat
3 x 10 reps @ 60% of 1 rep max
2 x 8 reps @ 65%
Note: if you don’t know your 1 rep max, find weights that are challenging for these reps
Rest 90 seconds between sets
 
B. 4 sets
B1. Snatch Grip Barbell Romanian Deadlift x 12 reps
Rest 60 seconds between sets
 
C. 3 sets
C1. Med Ball Hamstring Curls x 10 reps (slow & controlled)
*If you don't have medball, use machine or sliders, or do feet elevated glute bridges
C2. Med ball cleans x 15 reps
*can sub with dumbbell squat cleans if needed
Rest 30 seconds between sets
 
D. 3 sets
D1. Single Leg Hip Thrust x 15 reps each leg with a pause at the top of each rep (body weight only)
Rest 30 seconds between sets
 
E. 2 sets- Burnout
Banded Clam Shell Iso Hold (right) x 20 sec
Banded Clam Shells x 10 sec
Banded Clam Shell Iso Hold (left) x 20 sec
Banded Clam Shells x 10 se
Banded Fire Hydrant Iso Hold (right) x 20 sec
Banded Fire Hydrants x 10 sec
Banded Fire Hydrant Iso Hold (left) x 20 sec
Banded Fire Hydrants x 10 sec
Rest 2 minutes between sets
 
F. High Intensity Circuit 1
12 minute AMRAP (as many rounds as possible in 12 minutes)
F1. Pull-ups x 6 reps (can do any kind: kipping/strict/banded)
F2. Hang Power Cleans x 6 reps (can use dumbbell)

High Knees x 30 reps
Butt Kickers x 30 reps
Slow Air Squats x 10 reps
Banded Bent-Over Rows x 10 reps
Banded Good Mornings x 10 reps
Superman Hold x 10 seconds
Rest 30 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

- 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

Do these nice and slow to warm up.
-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

Banded bent over row

Banded good morning

- 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 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.
- hold this position for suggested amount of time

Superman hold

Warmup

A. 5 sets
A1. Back Squat
3 x 10 reps @ 60% of 1 rep max
2 x 8 reps @ 65% of 1 rep max
Note: if you don’t know your 1 rep max, find weights that are challenging in these rep ranges
Rest 90 seconds bet


- Start with a hip-width stance
- Descend by flexing the knees                                                                                                                                                                                                   - Push your hips back                                                                                                                                                                                                                     - Ensure that your knees stay aligned with your feet                                                                                                                                                                      - Keep your torso as upright as possible
- Drive the weight upward by extending your legs

Barbell back squat

B. 4 sets
B1. Snatch Grip Barbell Romanian Deadlift x 12 reps
Rest 90 seconds between sets.

With your feet in the pulling position and holding the bar in a snatch grip, set your back tightly in a complete arch. Bend the knees slightly and maintain this same slight degree of bend throughout the exercise. Hinge at the hips as far as you can without losing any arch in your back, then return the trunk to vertical. Keep the bar as close to the legs as possible without scraping throughout the motion.

Snatch Grip Romanian Deadlift

C. 3 sets
C1. Med Ball Hamstring Curls x 10 reps (slow & controlled)
*If you don't have medball, use machine or sliders, or do feet elevated glute bridges
C2. Med ball cleans x 15 reps
*can sub with dumbbell squat cleans if needed
Rest 30 seconds between sets.

Med ball hamstring curl

Med ball clean

Circuit 1

D. 3 sets
D1. Single Leg Hip Thrust x 15 reps each leg with a pause at the top of each rep (body weight only)
Rest 30 seconds between sets.

Single leg hipthrust

E. 2 sets
E1. Burnout
Banded Clam Shell Iso Hold (right) x 20 seconds
Banded Clam Shells x 10 seconds
Banded Clam Shell Iso Hold (left) x 20 seconds
Banded Clam Shells x 10 seconds
Banded Fire Hydrant Iso Hold (right) x 20 seconds
Banded Fire Hydrants x 10 seconds
Banded Fire Hydrant Iso Hold (left) x 20 seconds
Banded Fire Hydrants x 10 seconds
Rest 2 minutes between sets.

Clamshell static hold with mini band

Clamshell with mini band

Fire hydrant static hold with mini band

Fire hydrant exercise with mini band

Circuit 2

F. High Intensity Circuit 1
12 minute AMRAP (as many rounds as possible in 12 minutes)
F1. Pull-ups x 6 reps (can do any kind: kipping/strict/banded)
F2. Hang Power Cleans x 6 reps (can sub with dumbbells)

Can do any variation here: strict, kipping, banded, jumping, etc.

- Grab the bar with the palms of your hands facing forward
- Exhale and pull your torso up until your head is above your hands                                                                                                                                                         - Pause at the top engaging your back and lower slowly until you arms are fully extended

Pull-ups

Can sub with DB hang power cleans if preferred
With a clean grip, lift the bar to the standing position. Lower the bar under control to the chosen hang position (most often mid-thigh, knee or right below the knee). Once reaching the hang position, initiate the power clean by pushing against the floor with the legs first. Drive the legs against the floor and extend the hips aggressively, keeping the bar in close proximity to the body and bringing it into contact with the hips as you reach complete extension. After extending, pick up and move your feet into your squat stance while pulling your elbows high and to the sides to move yourself down into a partial squat under the bar while keeping the bar and your body as close to each other as possible. Turn the elbows around the bar and into the clean rack position, and stop the squat with the thighs above horizontal. Stabilize and recover to a standing position

Barbell hang power clean

High Intensity Circuit

W1/D1 Lower Body

Day 2 and I'm truly loving the Olympic lifts

Rebekah

W1/D2 Upper Body

Awesome workout! Loved the circuit at the end. Really looking forward to completing this program. These workouts are so  what I needed right now.

Siobhan

Dominika

W1/D3 Lower Body

That tabata at the end was killer, I barely made it through 😭

Got to make it to the gym before work and this workout was perfect!

Ashley Chapman

Great workout! Love, love, love the stretches at the end! Wish there are stretches for each day

Francess

W1/D4 Upper Body

The only thing that got me through the last part was the descending ladder!💪🏻😂

Jennifer

I was super stoked about today but I unfortunately hurt my back on the front squat. Listened to my body and skipped most everything else. That being said, this is week one and I'm loving this program and my first time with Olympic lifting. Here's to quick healing!

W1/D5 Full Body

🥵 Oh my. Definitely kicking up the challenge. Today was a finisher.

This one made me feel 43 🤣
Good stuff!  Growin them 💪

W2/D1 Lower Body

W2/D2 Upper Body

Gurl, you really killed me today. I really couldn't even imagine I could push through this, but here am I, sweaty at the end.

Those mountain climbers toward the end wrecked me ❤️❤️

Casey

W2/D3 Lower Body

Love these so much! Just enough challenge to push my self but not give up!

W2/D4 Upper Body

Those wall walls got me 😮‍💨!  Thanks for the great workout 🏋️‍♀️

W1/D1 Lower Body

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