Name: Playbook - Sarah Herse - W1/D3 - Lower Body
Uploaded: 2024-03-20T21:08:54.787Z
Duration: 60 min
Description: W1/D3 - Lower Body

Whitney

Lily

A. Warm-up & activation x 2 Sets
A1. Squat hip rotations x 8 reps
A2. Russian baby makers x 8
A3.  Alternating z-sit to kneeling x 8 reps
A4. Glute bridge + abduction x 16 reps
A5. Air squat x 8 reps
A6. Cossack squat x 8 reps

*Lesson: Front Squat Technique & Modifications

B. 4 Sets
B1. Front squat
Work up to a 3 rep max 
Take your time warming up and building up to this heavy set. Note the weight; we will retest at the end of the 6 weeks. 
Then 3 x 8 @ RPE 7
*Rest 60-90 seconds between sets

C. 4 Sets
C1. Barbell glute bridge w/ 2 second pause at top* x 10 reps
C2. Lying abduction with mini band x 20 reps
*Rest 1 minute between sets
*start with light/moderate weight to get a feel for this exercise then increase to as heavy as you’re comfortable working

D. 10 min EMOM (every minute on the minute, 5 sets of each exercise)
Odd minutes: Barbell Deadlift x 12 reps
Even minutes: Burpees x 8-12 reps*
*adjust burpees based on your level of conditioning; you can also modify to “no push-up” burpees if needed
Note: this is meant to be intense! For the deadlift weight, I recommend 85-155# for women and 105-195# for men

E. 3 Sets
E1. Standing banded (or cable) glute kickbacks x 15 reps/side
*Rest 30-60 seconds between each set
*Try to pause each rep at top and squeeze glute

F. 3 Sets
F1. Side lying hip raise x 12-16 reps/side
F2. Banded fire hydrant x 12-16 reps/side
*Rest 90 seconds between sets

G. Optional cooldown & stretch
G1. Pigeon pose x 60/side
G2. Seated Quad stretch* x 60 seconds
*If this hurts your knees, perform a standing quad stretch

A. Warm-up & activation x 2 Sets
A1. Squat hip rotations x 8 reps
A2. Russian baby makers x 8
A3.  Alternating z-sit to kneeling x 8 reps
A4. Glute bridge + abduction x 16 reps
A5. Air squat x 8 reps
A6. Cossack squat x 8 reps

- Start in a sumo stance or slightly wider with feet facing forward
- lean to one side and bend that knee while keeping the opposite straight (rotating your hips)
- Then lean over to the other leg and continue in a back and forth motion

Squat Hip Rotations

- Put your feet a little wider than where you would normally squat, toes turned out only slightly, and lean down to grab the tops of your feet. 
- Bend your knees a bit and push your elbows back inside your thighs toward your groin; your elbows should be bent, not straight. 
- Push your elbows out against the insides of your thighs as you drop your hips until you’re in a partial squat, pushing out hard with the elbows, and resting at least part of your bodyweight on the arms so that your own weight further spreads the thighs.

Russian baby makers

- Start by sitting on the floor 
- Bring one leg in a 90 degree angle in front of you then take the other leg and do a 90 degree angle behind you
- Without using your arms rotate your legs so the back leg becomes the front and the front leg is the back
- Then lift up off the ground to a kneeling position 
- Lower back down and repeat on opposite side

Alternating Z-Sits to Kneeling

- Lay on the floor with your legs bent and place mini band around knees
- Push through your heels bringing your hips up
- Once at the top push out against the mini band and then return to stating position 
- Repeat for recommended amount of reps

Banded Glute Bridge + Abduction

- 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

- Stand with your back straight and feet a little wider than shoulder-width apart. 
- Point the toes of both feet to the outside at a 30-45° angle. 
- Flex one knee to the outside, bringing it down over the 2nd and 3rd toes. Maneuver the knee slightly to the outside and try to squeeze your hamstring into the back of your calf.
- Keep your other leg straight, rotating the knee and toes up towards the ceiling. Keep both of your heels on the floor.
- You can adjust your footing here if necessary, but remember to maintain a straight back posture even as your hips lower into the squat.
- Maintaining control over your posture, push off the foot of the bent leg to return to center. You don’t have to stand up fully but it can help stabilize you if necessary.

Body weight cossack squat

Warm Up (Lower body 9)

The front squat can feel uncomfortable and awkward if you are new to the movement so here are a few tips to help you perfect your technique.

First let’s talk about the grip.  Ideally the bar should rest in the back of your four fingertips with your elbow lifted high. The bar should be resting comfortably on your front delt muscle and not on your collarbone or the palms of your hands. 

If your wrists do not have enough mobility for this position, there are some alternatives. One option is using only two or three of your fingers to support the bar. Another option is to use straps. A third option is to perform the crossed-arms variation demonstrated here. 

As you descend into your front squat, make sure you focus on keeping your chest up and your elbows lifted. You should feel your entire core engage to keep you upright. As always, start light and keep practicing!

Lesson: Front Squat Technique & Modifications

B. 4 Sets
B1. Front squat
Work up to a 3 rep max 
Take your time warming up and building up to this heavy set. Note the weight; we will retest at the end of the 6 weeks. 
Then 3 x 8 @ RPE 7
*Rest 60-90 seconds between sets

- Shoulder-width stance
- Hands outside of shoulders with loose, fingertip grip (roll barbell towards fingertips)
- Knees in line with toes and elbows pushed up towards the ceiling.
- Hips descend back and down and squat below parallel 
- Lumbar curve maintained and feet pressed into floor.
- Complete at full hip and knee extension.

Barbell front squat

C. 4 Sets
C1. Barbell glute bridge w/ 2 second pause at top* x 10 reps
C2. Lying abduction with mini band x 20 reps
*Rest 1 minute between sets
*start with light/moderate weight to get a feel for this exercise then increase to as heavy as you’re comfortable working

- Start with back on the ground and barbell hovering over your hips
- Feet should be planted on the ground with knees bent
- Push through your feet and raise the barbell up with your hips (keep hands on barbell for balance/safety) 
- Continue up until hips are fully extended while keeping upper back on ground 
- Pause for 2 seconds at the top and then lower back down until your full back is on the ground
- Repeat for recommended amount of reps

Barbell Glute Bridge W/ 2 Sec Pause at Top

- Place resistance band above your knees and lie down on your back.
- Place feet shoulder width apart firmly on the ground with knees bent (place apart where you can feel a little tension in band)
- Push your thighs/knees outwards so you feel more tension in the band and then bring them back in to starting position in controlled manner.
- Complete for recommended amount of reps.

Lying abduction with mini band

Circuit 1

D. 10 min EMOM (every minute on the minute, 5 sets of each exercise)
Odd minutes: Barbell Deadlift x 12 reps
Even minutes: Burpees x 8-12 reps*
*adjust burpees based on your level of conditioning; you can also modify to “no push-up” burpees if needed
Note: this is meant to be intense! For the deadlift weight, I recommend 85-155# for women and 105-195# for men
You will perform the recommended reps within the minute and then rest the remainder of the minute before moving onto tehe next exercise

- Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
- With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.

Barbell deadlift

*Aim for 8-12 reps*
- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

10 Min EMOM

E. 3 Sets
E1. Standing banded (or cable) glute kickbacks x 15 reps/side
*Rest 30-60 seconds between each set
*Try to pause each rep at top and squeeze glute

- Place a resistance band around a stationary rig and the other at the ankle of one leg. You should be able to stand comfortably with your feet shoulder-width apart and the band taut.
Place your hands on your hips or grab the rig in front of you. - Place the leg with the band slightly behind and diagonal of your front leg. Toes should be resting on the ground. There should be tension in the band.
- Tighten your core, and kick your right leg back. Keep your knee straight, tightly squeezing your glute.
- Return your right foot to starting position, keeping tension in the band. 
- Repeat for desired amount of reps and switch legs.

Standing banded glute kickback

F. 3 Sets
F1. Side lying hip raise x 12-16 reps/side
F2. Banded fire hydrant x 12-16 reps/side
*Rest 90 seconds between sets

- Lie on one side lengthways along floor, with your legs stacked on top of one another. Place your forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and that your forearm is parallel to ground.
- Keeping your legs together, bend both knees to a 90-degree angle, so that your shins are behind you. This is your starting position.
- Keeping your feet together, use your obliques to raise your hips off floor, ensuring that your body is in a straight line from head to knee. At the same time, elevate your top knee towards the ceiling, ensuring that you maintain the gap between your waist and the floor. You should feel tension in your glutes as you do this. 
- Lower your knee and hips to return to the starting position.

Side lying hip raise

- Place band around knee area or slightly above.
- Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.
- Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.
- Actively push against the band throughout the whole movement.
- Lower your leg to starting position to complete 1 rep.

Fire hydrant exercise with mini band

Circuit 3

G.Optional cooldown & stretch
G1. Pigeon pose x 60/side
G2. Seated Quad stretch* x 60 seconds
*If this hurts your knees, perform a standing quad stretch

- From all fours, bring your right knee forward towards your right wrist. Depending on your body it may be just behind your wrist or to the outer or the inner edge of it. 
- Experiment with what feels right for you, giving you a stretch on your outer hip without any discomfort in your knee. 
- Your right ankle will be somewhere in front of your left hip. 
- Slide your left leg back and point your toes, your heel is pointing up to the ceiling.
- Scissor your hips together, by drawing your legs in towards each other. 
- As you inhale, come onto your fingertips, lengthen your spine, draw your navel in and open your chest.
- As you exhale, walk your hands forward and lower your upper body towards the floor. You can rest your forearms and forehead on the mat.
- Repeat on other side

Pigeon pose hold

- Sit on the ground on your knees
- Toes facing the ground
- Lean back and use your hands as a guide until you feel a stretch in your quads
- Only go back as far as you are comfortable
- Hold for recommended amount of time

Seated Quad Stretch

Optional Cooldown/Stretch

W1/D3 - Lower Body

Misty Kale

Loved it!  I’m excited to see the progress with this program!

Jennifer

Day 1 down and I know I'll be walking funny tomorrow. Oh well it was a blast and I'm excited to learn all the new things.

W1/D1 - Lower Body

I'll be questioning my life choices tomorrow. Thanks for the added stretches at the end. I'm bad about doing them but if you tell me to I will. Lol

I like this new programs mix. Getting some cardio with the metcons and the stretching at the end. 🔥🥵❤️‍🔥

Morgan

W1/D2 - Upper Body

W1/D4 - Upper Body

Super low energy today, PMS, but I pushed through with low weight 🥵

Loved this workout, particularly the kettlebell arm bars! I’m really loving this program so far and all of the additional videos each day showing correct form 🔥❤️

Erika

W1/D5 - Fully Body Functional + Core

At this point I think she's trying to ki!! me. Lol

W2/D1 - Lower body

Jessi Mollak

W2/D2 - Upper Body

This one was longer than normal and I didn't fuel up for that. I didn't finish the last circuit because I was so spent. Took me about 1hr 40min to do it and I don't feel like I dilly dallied! 🤷‍♀️

Circuits 4&5 burned 🍗🔥❤️‍🔥

W2/D3 - Lower Body

W2/D4 - Upper Body

That was fun challenging my body to do unfamiliar exercises!

W2/D5 - Full Body Functional + Core

Some of these are too hard on my knees but 🥵🔥❤️‍🔥🥵

Great workout! Loved the landmines and all the variety! 🏋️‍♀️💪🔥

W3/D1 - Lower Body

Getting through these days in a timely fashion is proving hard but I think I'm taking longer rests than alotted to catch my breath. Hand stands are the new plank as far as my hatred goes but I'll push until I'm getting them. 😁 Love this program and can't wait to see the strength I gain and the goals I get crushed 💪

W3/D2 - Upper Body

W3/D3 - Lower Body

W3/D4 - Upper Body

Like the variation in this new program, unfortunately for me it’s been harder on my bad knee. Would have liked an instructional video on the 1/2 Turkish get up like in the last few workouts

W3/D5 - Full Body Functional + Core

First workout with weights after 3 weeks of travel. I was active and did a couple body weight workouts, but dang this one burned. Shaky legs 🦵 🦵🍗🍗

That HIIT circuit at the end though 🥵☠️

W4/D1 - Lower Body

W4/D2 - Upper Body

Those hip thrusters burned so good. Love to hate them. 🍑 🔥 🦵

W4/D3 - Lower Body

Nadine

Loved this one! Tough but good ❤️🥵

W4/D4 - Upper Body

W4/D5 - Full Body Functional + Core

W5/D1 - Lower Body

W5/D2 - Upper Body

W5/D3 - Lower Body

🔥❤️‍🔥❤️‍🔥❤️‍🔥💪🏼🥵

W5/D4 - Upper Body

🥵🥵❤️‍🔥had to sub dumbbell situps for the bench extension sit-ups, they were making me nauseous

W5/D5 - Full Body Functional + Core

W6/D1 - Lower Body

W6/D2 - Upper Body

W6/D3 - Lower Body

Holy kettleball burn ❤️‍🔥🔥🥵

W6/D4 - Upper Body

Great last workout of the program! Loved this program 🏋️‍♀️🔥❤️

W1/D3 - Lower Body

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