Name: Playbook - Sarah Herse - W1/D3 - Lower Body
Uploaded: 2024-03-20T21:08:53.888Z
Duration: 60 min
Description: W1/D3 - Lower Body

Erin

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

B. 4 Sets
B1. Dumbbell front squat 
Work up to a heavy set of 15 reps
Take your time warming up and building up to this heavy set. It should feel close to a max set. Note down the weight and we will retest at the end of the 6 weeks. 
Then 3 x 10 reps using the same weight. (These should feel easier and faster)
*Rest 60-90 seconds between sets

C. 4 Sets
C1. Dumbbell glute bridge w/ 2 second pause at top* x 12 reps
C2. Bodyweight glute bridge  x 10-15 reps
*Rest 1 minute between sets
*Go heavy here!

D. 10 min EMOM (every minute on the minute, 5 sets of each exercise)
Odd minutes: Dumbbell deadlift x 15 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 high intensity! For the deadlift weight, I recommend 20-50# dumbbells for women & 30-70# dumbbells for men

E. 3 Sets
E1.Kickbacks with mini band x 15-20 reps/side
*Rest 30-60 seconds between each set
*Try to pause each rep at top and squeeze glute
**If you don’t have a mini band, perform with just bodyweight and really focus on pause and glute squeeze

F. 3 Sets
F1. Side lying hip raise x 12-16 reps/side
F2. Banded (or bodyweight) 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
*Only go as low as you’re comfortable; 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)

B. 4 Sets
B1. Dumbbell front squat 
Work up to a heavy set of 15 reps
Take your time warming up and building up to this heavy set. It should feel close to a max set. Note down the weight and we will retest at the end of the 6 weeks. 
Then 3 x 10 reps using the same weight. (These should feel easier and faster)
*Rest 60-90 seconds between sets

- Stand upright with your feet shoulder width apart, each hand holding a dumbbell in front of your chest, palms facing your body.
- Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes.
- Squat down until your hips are below the plane of your knees. If you don’t have enough flexibility to do this, squat as low as you can comfortably.
- Push through your heels back up to the starting position.

Dumbbell front squat

C. 4 Sets
C1. Dumbbell glute bridge w/ 2 second pause at top* x 12 reps
C2. Bodyweight glute bridge  x 10-15 reps
*Rest 1 minute between sets
*Go heavy here!

- 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 for 2 seconds before coming back down.
- Keep pelvis slightly tucked under during the entire movement

Dumbbell Glute Bridge W/ 2 Sec Pause at Top

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Circuit 1

D. 10 min EMOM (every minute on the minute, 5 sets of each exercise)
Odd minutes: Dumbbell deadlift x 15 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 high intensity! For the deadlift weight, I recommend 20-50# dumbbells for women & 30-70# dumbbells for men
You will perform the recommended number of reps within the minute and then rest the remainder of the minute before starting the next exercise.

- Hold a pair of dumbbells in front of you with an overhand grip, palms facing
- Hinge forward at your hips, slightly bending the knees, lowering the dumbbells to the ground without allowing your back to round. 
- Brace core and lift back to the starting position.

Dumbbell Deadlift

Try 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. Kickbacks with mini band x 15-20 reps/side
*Rest 30-60 seconds between each set
*Try to pause each rep at top and squeeze glute
**If you don’t have a mini band, perform with just bodyweight and really focus on pause and glute squeeze

- Placing a band right above your knees around your thighs
- Get on your hands and knees
- Keeping your core engaged kick straight back with one leg until it is hip height and parallel with the floor 
- Squeeze your glute and then return to starting position 
- Repeat on other side

Kickbacks with mini band

F. 3 Sets
F1. Side lying hip raise x 12-16 reps/side
F2. Banded (or bodyweight) 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

*If you don't have a mini band, do without
- 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
*Only go as low as you’re comfortable; 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

W1/D3 - Lower Body

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