Name: Playbook - Sarah Herse - W1/D5 Lower Body
Uploaded: 2024-03-20T21:08:54.313Z
Duration: 60 min
Description: W1/D5 Lower Body

I finally have joined a gym that is not “class” based. I wasn’t sure how it was going to go without a coach telling me what to do, but workouts are great to keep me focused on exactly what to do from start to finish. The video demos are key. Thanks Sarah!

Trish Hayes

Loved it!!  Targeted all the right areas 💗!

Rene

Marieve Carriere

Warmup x 3 sets
Bike (or jog) x 60 seconds
Alternating Cossack Squats x 12 reps
Glute march x 60 seconds
bottom of squat hold x 30 seconds
Rest 30 seconds between sets
 
A. 3 sets
A1. Leg Press Machine x 10 reps
*If you don't have leg press, sub with barbell front squats
A2. Calf press on Leg Press machine x 15 reps
*can sub with standing barbell calf raises
Rest 1 minute between sets
 
B. 3 sets
B1. Dumbbell curtsy Lunges x 10 per leg, not alternating 
Rest 1 minute between sets
 
C. 3 sets
C1. Cable Pull-throughs x 15 reps
*can sub with band pull-throughs
Rest 1 minute between sets
 
D. 2 sets
D1. Reverse hyper on bench (or machine if you have one) x 20 reps
D2. Goblet Squat x 20 reps with constant tension and light/medium weight
Rest 1 minute between sets

E. Burnout (optional) - 2 sets with light/moderate weights:  RDL 21's
E1. Perform 7 reps of the bottom half of an RDL into
E2. 7 reps of the top half of an RDL into
E3. 7 reps of the full range of motion RDL
*do not rest until all 21 reps are complete, rest 90 seconds between sets
 
F. Cardio (optional)
Row or Run x 20 minutes at low intensity

3 sets
Bike (or jog) x 60 seconds
Alternating Cossack Squats x 12 reps
Glute march x 60 seconds
bottom of squat hold x 30 seconds
Rest 30 seconds between sets

- Sit on the stationary bike, with the seat far enough away that your knee is slightly bent, but not locked.
- As you pedal, adjust resistance as necessary.

Bike (or jog)

- 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

- Lie face up on the floor with your knees bent and feet flat on the floor. 
- Raise your hips so your body forms a straight line from your shoulders to your knees. 
- Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. 
- Continue alternating back and forth.

Glute march

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees or right below parallel 
- Hold position for recommended amount of time
- Be sure to keep core engaged and breathing the entire time

Bottom of squat hold

Warmup

A. 3 sets
A1. Leg Press Machine x 10 reps
*If you don't a have leg press, sub with barbell front squats
A2. Calf press on Leg Press machine x 15 reps
*can sub with standing barbell calf raises
Rest 1 minute between sets

If you don't a have leg press, sub with barbell front squats
sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- As you inhale, slowly lower the platform until your hip crease is below knee crease
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg press (or front squats)

*can sub with standing barbell or dumbbell calf raises

- Sit down at the leg press machine and rest your feet so just your toes are resting at the bottom of the platform.
 - Push your toes into the platform as far back as you can while keeping your feet against the platform. Return under control to the start position and repeat.

Calf raises on leg press

Circuit 1

B. 3 sets
B1. Dumbbell Curtsy Lunges x 10 per leg, not alternating 
Rest 1 minute between sets
- Stand with your feet shoulder-width apart. Hold a weight in each hand down by your sides. 
- Step your right foot diagonally behind you and lower your right knee until it almost touches the ground. 
- Your front knee should bend to about 90 degrees. 
- Push through your left heel to stand back up and straighten your left leg.
- Complete all reps on one side then repeat on the opposite leg.

Dumbbell curtsy lunge

Can sub with a heavy band if needed

-Start in a standing position with your back to a cable pulley machine and the handle of the cable between your legs.
- Take a step away from machine so the weight starts to lift off the stack.
- Stand strong with your feet shoulder-width apart and your shoulders down. 
- Hinge at the hips, pushing them back towards the machine. Your spine should be neutral. 
- Then push the hips forwards again to standing. Drive with your glutes and engage your core as you perform the movement. 
- Squeeze your glutes at the top and pause before repeating for the next rep.

Cable pull-through

D. 2 sets
D1. Reverse hyper on bench (or machine if you have one) x 20 reps
D2. Goblet Squat x 20 reps with constant tension and light/medium weight
Rest 1 minute between sets

- Lay face down on a flat bench where the bench end is at your hips so your legs are hanging off
- Bend legs so they knees don't touch the ground
- Raise your legs up as high as you can and squeeze your glutes 
- Control the movement back down without having your legs touch the ground and repeat for recommended amount of reps

Reverse hyper on bench with mini band

- Stand holding a kettlebell or dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down
 - Keep your chest up throughout the movement
- Once your hips are below parallel, extend you legs to come back up

Goblet squat

Circuit 4

E. Burnout - 2 sets with light/moderate weights: RDL 21's
E1. Perform 7 reps of the bottom half of an RDL into
E2. 7 reps of the top half of an RDL into
E3. 7 reps of the full range of motion RDL
*do not rest until all 21 reps are complete, rest 90 seconds between sets

Perform 7 reps of bottom half of RDL, then 7 reps of top half, then 7 reps of full range of motion.

Make sure you're keeping a flat back. Push your hips backwards and keep a slight bend in your knee.

Barbell RDL 21’s

Barbell RDL 21's

Optional cardio - 20 minute row or run at low intenisty

Row or Run

W1/D5 Lower Body

Rachel

Loved this first workout! Really excited to start this program!

Shannon Aguirre

Omg I hate burpee’s but I did them trust the process and remember those goals! I can finally do cossack squats!!!! Great workout!

Marybelle

W1/D1 Lower Body

Starting this program for the second time after having my second baby. It got me back in shape after my first and I’m excited and ready for round 2 💪🏼

Whitney

I like to finish each workout with a metcon—love that these are already included in this program and I don’t have to think about it

W1/D2 Upper Body

Intense leg day but my back is always so angry by the time I get to split squats. Personally have to modify to finish.

Marlene

W1/D3 Lower Body

The timed circuit was a bit confusing but otherwise I loved it.

This program is my favorite from Sarah Herse so far! Feeling great 💪🏼💪🏼

That optional work out was hard I only did the first round 😞

W1/D4 Upper Body

Chris

Wowww!! My legs are on 🔥🔥! Loved it!!

W2/D1 Lower Body

Wow! That last circuit… YAZ ❤️‍🔥

Corina

W2/D2 Upper Body

Pavallam

W2/D3 Lower Body

Love the workout, especially the high intensity. Only trouble was the arm circuit. Not sure if I'm supposed to go straight through and then rest, or rest 30 secs between each exercise then repeat for 3 🤷‍♀️

It was amazing!! Thanks so much fo me putting all this together!

Shelly

Samantha

W2/D4 Upper Body

Jessi Mollak

W2/D5 Lower Body

That high intensity circuit finished me off 🔥🥵

Loved it!!  Nice combo with lunges and straight bar RDL’s 🔥🔥🔥

W3/D1 Lower Body

W3/D2 Upper Body

Oh my lanta lunges! I got 80 and had to switch to something else. 🥵

So killer! Not sure I'll walk right tomorrow.

W3/D3 Lower Body

W3/D4 Upper Body

W3/D5 Lower Body

My upper body was to wiped from yesterday's pull up program to do the last two circuits,but my legs are happy!!!

W4/D1 Lower Body

W4/D2 Upper Body

W4/D3 Lower Body

Loved the high intensity circuit at the end of this one

40 min on stair-stepper, then this workout! AWESOMENESS!!

W4/D4 Upper Body

Katie

W4/D5 Lower Body

Love learning work outs that I have never done before yay i

W5/D1 Lower Body

Misha SWB

W5/D2 Upper Body

W5/D3 Lower Body

W5/D4 Upper Body

W5/D5 Lower Body

My husband joined me today and I think he's dead

W6/D1 Lower Body

W6/D2 Upper Body

Killer definitely a great workout for the later week

Jasmine

W6/D3 Lower Body

I didn’t really understand the high intensity circuit the way it was written. Was I supposed to do 10 swings, 10 burpees, then rest 1 minute, then do 20 mt climbers, 10 dm cleans, and go back the top and do 3 full rounds of 10 swings, 10 burpees, 20 climbers, 10 cleans?  Or was the “rest 1 minute” written in the wrong spot?

W1/D5 Lower Body

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