Name: Playbook - Sarah Herse - W1/D3 - Lower Body-focused
Uploaded: 2024-03-20T21:08:54.520Z
Duration: 30 min
Description: W1/D3 - Lower Body-focused

Gisele Rigo

Angie

I love/hate you during this workout 💦🔥❤️ 🙌🏼

Jessica Uranga

Cassie

Jessi

Dede

Shawna Hale

Still sore from day 1. I could almost feel my 🍑 getting perkier.

Erin

A.  Warm-up x 2 sets
Leg swings x 10/side
Lateral leg swings x 10 each side
Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep

 B. 3 Sets:
 B1. Dumbbell curtsy lunge + reverse lunge x 8 reps (right leg)
 B2. Dumbbell staggered stance RDL x 10 reps (right leg)
 B3. Dumbbell curtsy lunge + reverse lunge x 8 reps (left leg)
 B4. Dumbbell staggered stance RDL x 10 reps (left leg)
*Rest 20 seconds between sets
 
C. 3 Sets:
C1. Dumbbell kang squat x  5 reps
C2. Dumbbell good morning x 10 reps
C3. Dumbbell glute bridge x 20 reps
*Rest 10 seconds between sets
 
D. 3 Sets:
D1. Dumbbell 1 & ¼ front squats x 10 reps
D2. Wall sit x 30 seconds
*Rest 45 seconds between sets
 
E.   Finisher x 2 sets
E1. Dumbbell RDL 21’s
Lower half of RDL x 7
Upper half of RDL x 7
Full RDL x 7
*Perform the Romanian deadlift as described, but for the first seven reps, your range of motion will be limited to the lower half of the movement. Next, perform seven more reps in the upper half of the movement, and lastly, perform seven more reps with a full range of motion. This is one set. Perform 2 sets like this.  Use a moderate weight this week – we will repeat each week with the goal of increasing weight each week.

2 sets
Leg swings x 10/side
Lateral leg swings x 10 each side
Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep

(10 reps each side)

- 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

(10 reps each side)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- Stand with your feet wider than hip width, toes slightly turned out, and a kettlebell between your feet.
- Lower your hips straight down while keeping a tall spine, grip the kettlebell and stand up tall with your arms straight.

*Can also be done with dumbbell using one of the ends*

Kettlebell (or dumbbell) sumo deadlift

- Grasp the dumbbell/kettlebell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals. 
- Press your hips back and begin bending your knees to perform the squat. Inhale as you perform this downward phase.
- Keep the dumbbell close to your body during the movement.
Focus on keeping your chest tall as you continue pressing your hips back and lowering to right at parallel or below and pause for 2 secs.
- Make sure your weight remains evenly distributed across your feet, or slightly more weighted toward your heels.
- Press through your heels and reverse to a standing position.

Pause goblet squat

Warm-up (leg warmup 1)

B.    3 Sets:
 B1. Dumbbell curtsy lunge + reverse lunge x 8 reps (right leg)
 B2. Dumbbell staggered stance RDL x 10 reps (right leg)
 B3. Dumbbell curtsy lunge + reverse lunge x 8 reps (left leg)
 B4. Dumbbell staggered stance RDL x 10 reps (left leg)
*Rest 20 seconds between sets

8 reps of complex on right side (16 lunges total)

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- With that same foot take a step backwards and lower until your knee touches the ground
- Push back up an return to starting position to complete one rep
- Repeat on opposite leg

Dumbbell Curtsy Lunge + Reverse Lunge

Stay on right leg and perform 10 reps of RDL

- 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

(left leg)

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- With that same foot take a step backwards and lower until your knee touches the ground
- Push back up an return to starting position to complete one rep
- Repeat on opposite leg

(left leg) 

- 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.

Circuit 1

C. 3 Sets:
C1. Dumbbell kang squat x  5 reps
C2. Dumbbell good morning x 10 reps
C3. Dumbbell glute bridge x 20 reps
*Rest 10 seconds between sets

- Holding one dumbbell with both hands and placing behind your neck (and holding it)
- Stand shoulder-width apart, toes pointed slightly outward. 
- Hinge at your hips and lower your torso down until it is nearly parallel with the ground. Then, sit your hips back and bend at the knees until your thighs are parallel with the ground (squat position)
- Push through your heels and reverse the movement, returning to standing position.

dumbbell kang squats

- Start with your feet shoulder-width apart standing up straight. 
- Hold one dumbbell in both hands (on the ends) and rack them at the base of your neck. 
- Maintaining a soft bend in your knees, engage your glutes, and hinge at your hips. Keep a flat back the entire time.
- Lower so your chest is parallel with the ground. Drive your feet firmly into the floor, engage your core, and reverse the movement, pushing your hips forward as you stand tall.
- Rep is complete once you reach full extension.

Dumbbell good morning

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place dumbbell at your hip area and hold with both hands.
- Drive through your heels and press your hips toward the ceiling, squeeze your glutes and hold them there before coming back down.
- Keep pelvis slightly tucked under during the entire movement

Dumbbell glute bridge

Circuit 2

D. 4 Sets:
D1. Dumbbell 1 & ¼ front squats x 10 reps
D2. Wall sit x 30 seconds
*Rest 45 seconds between sets

- Start with feet shoulder-width apart
- Dumbbells up by your face on your shoulder area and elbows should be facing forward
- Hinge at the hips and lower yourself into a squat until you are right below parallel
- Come up about 1/4 the way and then lower back down to below parallel 
- Come to full extension to complete the rep

Dumbbell 1 & 1/4 Front Squat

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall sit

Circuit 3

E.   Finisher x 2 sets
E1. Dumbbell RDL 21’s
Lower half of RDL x 7
Upper half of RDL x 7
Full RDL x 7
Perform the Romanian deadlift as described, but for the first seven reps, your range of motion will be limited to the lower half of the movement. Next, perform seven more reps in the upper half of the movement, and lastly, perform seven more reps with a full range of motion. This is one set. Perform 2 sets like this.  Use a moderate weight this week – we will repeat each week with the goal of increasing weight each week.

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings (should be around lower shin/ankles) 
- Drive your hips forward until you come to the knee area and then lower back down 
- That completes one rep

Lower Half RDL

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you are at your knee area 
- Drive your hips forward until you come to fully extended and standing up straight
- That completes one rep

Upper Half RDL

- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Dumbbell RDL

Finisher

W1/D3 - Lower Body-focused

This is my 3rd time doing this program!  One of my faves!

Jennifer

I loved it!! Trying to push myself more w heavier weight & definitely felt the 🔥. Thanks for the recommendation Sarah♥️

Brandy

W1/D1 - Lower Body-Focused

Crystal

W1/D2 - Upper Body-Focused

W1/D4 - Upper body-focused

Love that workout 🏋️‍♀️ 💪🏻

I love this program!  Second time doing it!🤩💪🏻

Huffin & puffin…. Awesome cardio session w resistance thrown into the mix!👊🏻🙌🏻💪🏻

W1/D5 - Full Body Fire

Loved it!  Legs are shaky!💪🏻💪🏻

Heart was definitely pumping! Great circuits👊🏻

W2/D1 - Lower Body-Focused

Tammy

Jules

W2/D2 - Upper Body-Focused

Sheena Zemke

W2/D3 - Lower Body Focused

So good. I won’t be able to lift my arms later but I’M BACK!!!

Krystal

W2/D4 - Upper Body Focused

Heart pumping and blood flowing….great full body fire 🔥

That was fun!  Thank you!  I need purchase heavier weights already! 💪🏻💪🏻

W1/D3 - Lower Body-focused

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