Name: Playbook - Sarah Herse - W1/D3 - Lower Body (Glutes & Hamstring Focused)
Uploaded: 2024-03-20T21:08:54.126Z
Duration: 60 min
Description: W1/D3 - Lower Body (Glutes & Hamstring Focused)

Katie

Lily

Love this workout! Thank you for all you do!

Deirdrah

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.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 banded hamstring curl x 20 reps
E2. Feet elevated glute bridge x 15 reps
E2. Banded lateral walks in place x 30 reps (15/side, alternating)
*Rest 20 sec between sets
 
F. 3 Sets
F1. Single leg dumbbell RDL to reverse lunge x 8 reps of complex /leg
*Rest

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.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

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips.
- Lean back so your shoulders are on the bench and position the bar above your hips. 
- Drive your hips up lifting the bar. In the top position your knees should be bent at 90°
- Pause for a few seconds
- Slowly lower yourself back down to starting position

Barbell 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 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 banded hamstring curl x 12 reps
E2. Feet elevated glute bridge x 15 reps
E2. Banded lateral walks in place x 30 reps (15/side, alternating)
*Rest 20 sec between sets

- Sit on bench with band anchored to stable surface 
- Make sure bench is a bit of a distance so you can feel the tension in the band when performing the movement
- Wrap band around ankles
- Bring your heels towards your glutes engaging your hamstrings
- Come back in a controlled motion
- Repeat for recommended amount of reps

Banded hamstring curls

- Lay down on your back and place your feet firmly on a low box, plate, or object that can support weight.
- Place your arms down by your side and lift your hips up high squeezing your glutes
- Keep your upper shoulders/head on the ground
- Pause at the top for a few seconds and then lower slowly back down to the ground.

Feet elevated glute bridge with pause at top

(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

Single Leg Dumbbell RDL to Reverse Lunge

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

The perfect programme! Time taken accurate and challenging but not unachievable :) thanks!

Just starting this program for the second time 🔥🔥🔥

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Great Saturday pump and burn. For that Metcon, I used 25s and ended up at 9:42. Not sure if that's good or not but it felt pretty solid. Lol!

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

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