Name: Playbook - Sarah Herse - W1/D3 - Lower Body (Glutes & Hamstring Focused)
Uploaded: 2024-03-20T21:08:54.792Z
Duration: 60 min
Description: W1/D3 - Lower Body (Glutes & Hamstring Focused)

Diana

Gisele Rigo

Such a small band…that brings so much pain 🤣
Great workout Sarah I’m loving this program!!

Kelly

Love it! Hard work is paying off. Building the core and 🍑!!!

Marybelle

Corina

So ready for the glute gainz! 🙌🏻🔥

Sarah Herse

Considering I was still sore from Workout #1, this was challenging in a great way!

Donna

Brandy

Holy glutes batman!! Wowzers I’m wobbling out of the gym! If you’re not doing this program… you’re missing out on some killer programming 🔥

Ashley Chapman

Anthony

A. Warm-up x 3 sets
A1. Standing twists x 10 reps
A2. Air squats x 10 reps
A3. Bodyweight reverse lunges alternating x 10 reps (5/side)
A4. Banded glute bridges x 10 reps

B. 4 Sets
B1. Smith Machine (or regular barbell) Hip Thrust
1 x 20 with empty bar (focus on squeeze at the top)
3 x 15 @ RPE 7-8
*Rest 1 min between sets
 
C. 3 Sets
C1. Sumo Barbell RDL x 12 reps
*Rest 1 min between sets
*Find a moderate weights (~50% of deadlift 1RM) and focus on externally rotating hips, pushing hips back and squeezing glutes at the top
 
D. 3 Sets
D1. Dumbbell lateral step ups x 10/side
*Rest 40 seconds between sets
*Use a low box/step or stack plates
 
E. 3 Sets
E1. Seated machine hamstring curl x 12 reps
E2. Banded lateral walks in place x 30 reps (15/side, alternating)
*Rest 20 sec between sets
**You can sub with lying hamstring curl machine if your gym doesn't have a seated version
 
F. 3 Sets
F1. Single leg dumbbell RDL to reverse lunge x 8 reps of complex /leg
*Rest 1 min between sets

A. Warm-up x 3 sets
A1. Standing twists x 10 reps
A2. Air squats x 10 reps
A3. Bodyweight reverse lunges alternating x 10 reps (5/side)
A4. Banded glute bridges x 10 reps

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- 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

(5 reps/side - 10 reps total)

- 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

- Place a mini band around your lower thigh and lie flat on your back with your feet planted on the ground.
- Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
- Pull your hips up as high as you can while clenching your glutes
- Squeeze your glutes momentarily at the top before lowering back down to starting position

Banded glute bridges

Warm-up (lower body 4)

B. 4 Sets
B1. Smith Machine (or regular barbell) Hip Thrust
1 x 20 with empty bar (focus on squeeze at the top)
3 x 15 @ RPE 7-8
*Rest 1 min between sets

- Use a bench/box behind you and have the bar of the smith machine resting on your legs (close to your hip crease). 
- Lean back on the bench so shoulder blades are near the top of bench and feet flat on the ground 
- Push through your feet and raise your hips up until your thighs are parallel with floor 
- Slowly lower back down in a controlled manner and repeat for recommended amount of reps

Smith Machine Hip Thrust

C. 3 Sets:
C1. Sumo RDL x 12 reps
*Rest 1 min between sets
*Find a moderate weights (~50% of deadlift 1RM) and focus on externally rotating hips, pushing hips back and squeezing glutes at the top

- Start by grabbing a barbell about shoulder width grip
- Feet should be in sumo stance (wider than shoulder width and feet rotated slightly outwards)
- Start in standing position with barbell in hands
- Being the RDL by hinging at the hips and lowering the barbell towards the ground - your chest will hinge forward and hips backwards and go to about mid-shin 
- Then push through the floor and return to fully standing position at the top and repeat for recommended amount of reps

Sumo Barbell RDL

D. 3 Sets:
D1. Dumbbell lateral step ups x 10/side
*Rest 40 seconds between sets
*Use a low box/step or stack plates

- Start by standing next to box/bench with a dumbbell in each hand
- Raise the leg closest to box and place whole foot on box
- Push through the floor and step up laterally onto box and fully extend at the top
- Slowly lower yourself back down to floor and repeat for recommended amount of reps and complete again on opposite leg

Dumbbell Lateral Step Ups

E. 3 Sets:
E1. Seated machine hamstring curl x 12 reps
E2. Banded lateral walks in place x 30 reps (15/side, alternating)
*Rest 20 sec between sets
**Sub with lying machine hamstring curls if needed

**Sub with lying machine hamstring curls if needed
- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.

Machine seated hamstring curls

(15/side - 30 reps total alternating)

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

Banded lateral walks in place

Circuit 1

F. 3 Sets:
F1. Single leg dumbbell RDL to reverse lunge x 8 reps of complex /leg
*Rest 1:00 b/w sets

- Begin with a dumbbell in one hand and feet hip width apart
- Lower dumbbell down to mid shin level while straightening your leg behind you 
- Lift dumbbell back up while bringing your hips forward to starting position
- Immediately go into a reverse lunge with the same side you are holding the dumbbell with
- That completes one rep
- Continue for recommended amount of reps and repeat on opposite side

W1/D3 - Lower Body (Glutes & Hamstring Focused)

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