Name: Playbook - Sarah Herse - W1/D3 Lower Body
Uploaded: 2024-03-20T21:08:54.794Z
Duration: 60 min
Description: W1/D3 Lower Body

Gisele Rigo

Tristin

A bit too difficult for a beginner. I was only able to do two reps of the main circuits and couldn’t finish the last one. Enjoyed the exercises though!

Megan

This one was really challenging!! Especially when your getting back in the swing of activating the lower body!

Marie

Ashleigh

What an amazing burn. Thanks for that Sarah!!

Terry

Yesenia

Ashlee

Tara Wood

Samantha

Paulette

This one was AMAZING!! Feeling that booty burn 🔥

Paula

Super hard! But really felt like a great workout!

Jill

December

Kelly

Rosalind

Warm up
3 sets
50 jumping jacks
10 air squats
10 banded good mornings
10 alternating step-ups (light dumbbells or just body weight)
 
A. 3 sets
A1.  Dumbbell Split Squat x 12/leg (not alternating)
Rest 1 minute between sets
 
B. 3 sets
B1. Dumbbell Hip Thrust on Bench x 15 reps
*can sub with glute bridges if you prefer
B2. Dumbbell Bench Step Ups x 20 reps, alternating legs (10/leg)
Rest 1 minute between sets

C. 3 sets
C1. Dumbbell kickstand RDL to reverse lunge x 10 reps of complex on each side

D. 3 sets
D1. Decline bench sit-up x 12 reps
*Can sub with regular sit-ups
Rest 1 minute between sets
 
E. Burnout (optional): 2 sets
E1. 20 jumping squats (or regular body weight squats)
E2. 20 dumbbell lunge steps, alternating (10/side)
*Rest 90 seconds between sets

Warm up
3 sets
50 jumping jacks
10 air squats
10 banded good mornings
10 alternating step-ups (light dumbbells or just body weight)

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- 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. Then return to starting position with hips fully extended to complete the rep.

Air squat

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

- Stand in front of a bench or step, holding a pair of dumbbells with your arms by your side, palms facing in.
- Step up onto the bench and press through the foot on the bench/box to straighten your leg and come to full extension at top of the box, while lifting the other leg up to the box.
- Slowly lower your leg back to the starting position in a controlled decent and place both feet on the ground.
- Alternate legs and repeat.

Dumbbell alternating step-ups

Warmup

12/side

- From a standing position, take a long step forwards as if performing a lunge. The heel of your back foot should be raised. 
- Keeping your torso straight, lower slowly until your back knee almost touches the floor, then push back up. 
- Complete all your reps on one leg, then switch to the other. 
- Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.

Dumbbell split squats

B. 3 sets
B1. Dumbbell Hip Thrust on Bench x 15 reps
*can sub with glute bridges if you prefer
B2. Dumbbell Bench Step Ups x 20 reps, alternating legs (10/leg)
Rest 1 minute between sets

*Can sub with dumbbell glute bridges if you prefer*

- On a bench or a box with a height that should be at the same level as your mid-back, slightly below your shoulder blades. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart.
- Tuck your chin and engage your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).
- Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 
- Pause for one second before slowly coming back down (ideally not touching the floor with your glutes). Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

Dumbbell hip thrusts

Circuit 1

C. 3 sets
C1. Dumbbell kickstand RDL to reverse lunge x 10 reps of complex on each side
Rest 1 minute between sets

- Hold a dumbbell in your left hand and stand in a staggered stance with the left knee slightly bent and heel off the ground.
- Draw your shoulder blades back and down, and stand tall with a neutral spine. 
- Hinge at the hips and send then back while slightly twisting your torso to the right leg so the dumbbell lines up in front of it. Go down until dumbbell is around mid shin.
- Push through the floor with your right foot and come back up to full extension.
- Lunge backward with your left leg as far as you can comfortably while dropping your hips downward.
- Once in the down lunge position, push back to the starting position with both legs at the same time to complete the full rep.

Dumbbell kickstand RDL to reverse lunge

Circuit 2

*Can sub with regular or dumbbell sit-ups if needed*

- Sit on the bench with bent knees and your feet under the padded bar (can adjust angle of bench to increase/decrease difficulty).
- Using momentum from your arms, lift your torso up to bring your chest to your thighs.
- Pause here for a few seconds, then return to the starting position in a controlled decent to complete the rep.

Decline sit-up

E. Burnout (optional): 2 sets
E1. 20 jumping squats
E2. 20 dumbbell lunge, alternating (10/side)
*Rest 90 seconds between sets

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

10 per side, alternating

- Stand upright with your feet shoulder-width apart, holding a pair of dumbbells by your sides. Pack your shoulders down and engage your core.
- Step your left leg forward, and then bend both knees to lunge down. Your back knee should hover just above the ground, with your front leg bent to a 90° angle. Make sure your torso/chest stay upright and tall.
- Once in the down lunge position, powerfully drive off your right foot to push your body back up to standing position.
- Repeat on the left leg.

Dumbbell forward lunge

Circuit 3

W1/D3 Lower Body

My first workout after being inconsistent for years. I love lifting and it feels like a nice pace to start with!

Yes! What a brilliant start to this year. Thanks Sarah!

W1/D1 Lower Body

Karie

That burnout was a killer. My arms are hello!

Arms are noodles feeling the burn. Great feeling!

Shannon

W1/D2 Upper Body

Wow, that was tough. I finished, but had to skip two of the pull up rounds.

Marsi

W1/D4 Upper Body

Skipped the calf raises cuz my gym doesn’t have that machine. Found it a little challenging to go from a machine to free weight and still have the machine available at a crowded gym

W2/D1 Lower Body

Great! I did benchpress w a bar. Getting stronger everyday! 💪🏽🥰

W2/D2 Upper Body

Substation for leg press was squats w my rack.   Loved it per usual!

W2/D3 Lower Body

W2/D4 Upper Body

Are you trying to kill me?  This was a hard one. 😓

W3/D1 Lower Body

I love that I can add what weight I am using 😀

Marlene

Holy moly that shoulder burn out was killer and I went light 🥵

Whitney

Kaylea

W3/D2 Upper Body

W3/D3 Lower Body

Couldn’t do the overhead press w bands. 😩😢

W3/D4 Upper Body

Burnout was down right offensive, loved it!! Great workout!!

Diana

W4/D1 Lower Body

W4/D2 Upper Body

W4/D3 Lower Body

Do typically add cardio to these workouts?

Erika

W4/D4 Upper Body

W5/D1 Lower Body

Marybelle

W5/D2 Upper Body

W5/D3 Lower Body

Missed you 
Came back to the app today!!!

W5/D4 Upper Body

🥵 I feel like the intensity just kicked up 110%

W6/D1 Lower Body

Build muscle and lose a little bit of belly fat but mainly wanna target muscle growth

W1/D3 Lower Body

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