Name: Playbook - Sarah Herse - W1/D5 - Total Lower Body
Uploaded: 2024-03-20T21:08:54.891Z
Duration: 60 min
Description: W1/D5 - Total Lower Body

Great workout! I definitely am feeling it! So worth it! 💕

Katrina

Lily

Cherie

Ashlee

A. Warm-up x 2 sets
A1. Jump Rope (or jumping jacks) x 30 Seconds
A2. Russian baby makers x 10 reps
A3. Glute bridges with mini band x 20 reps
A4. Alternating Reverse Lunges x 10 reps
*Rest 30 seconds between sets.
 
B. 4 Sets
B1. Dumbbell deadlift x 20 reps
*Rest 60 seconds between sets
*Start at a moderate weight (~RPE 6) and then increase each set. Final set should feel heavy (RPE 8)
 
C. 4 Sets
C1. Dumbbell 1 & ¼ squats x 10 reps
C2. Mini band standing glute kickback x 20/leg
*Rest 30 seconds between sets
 
D. 4 Sets
D1. Dumbbell split squats x 15/leg
*Rest 30 seconds between sets
 
E. 3 sets
E1. bodyweight walking lunges x 30 reps (15/leg)
Rest 45 seconds between sets
**Optional to add weight if you’re feeling good.

G. 3 Sets
G1. Dumbbell single leg calf raises x 12/leg
*Rest 30 seconds between sets

A. Warm-up x 2 sets
A1. Jump Rope (or jumping jacks) x 30 Seconds
A2. Russian baby makers x 10 reps
A3. Glute bridges with mini band x 20 reps
A4. Alternating Reverse Lunges x 10 reps
*Rest 30 seconds between sets.

*Can do jumping jacks if need to modify*

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Jump Rope

- 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

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place a band around your mid-thigh right above the knee.
- Drive your feet into the floor and raise your hips while squeezing your glutes. 
- Once at the top press your legs outwards against the band and bring back to neutral position. 
- Continuously push against the band throughout the entire movement.

Glute bridge abduction with mini band

- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

Warm Up (Lower body 2)

B. 4 Sets:
B1. Dumbbell deadlift x 20 reps
*Rest 60 seconds between sets
*Start at a moderate weight (~RPE 6) and then increase each set. Final set should feel heavy (RPE 8)

- 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

C. 4 sets
C1. Dumbbell 1 & ¼ squats x 10 reps
C2. Mini band standing glute kickback x 20/leg
*Rest 30 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

*20/leg - 40 reps total*

- 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

Circuit 1

D. 4 Sets
D1. Dumbbell split squats x 15/leg
*Rest 30 seconds between sets

- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Extend hip and knee to drive up to start position; repeat for specified reps
- Perform set with opposite leg

Dumbbell split squats

E. 2 Sets:
E1. bodyweight walking lunges x 30 reps (15/leg)
*Rest 45 seconds between sets
**Optional to add weight if you’re feeling good.

- Begin standing with your feet shoulder width apart and your hands on your hips.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.

Bodyweight walking lunges

G. 3 Sets:
G1. Dumbbell single leg calf raises x 12/leg
*Rest 30 seconds between sets

- Hold a single dumbbell in your hand and using the other to support you (on a chair or stationary object)
- Perform calf raises on the leg that is on the opposite side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Dumbbell single leg calf raise

W1/D5 - Total Lower Body

anika

Kristina

W1/D1 - Lower Body (Quads & Glutes Focused)

Round 2 body 2.0 wish I had a full garage gym or a gym to join. Gotta make do with what I got

Delt killer at the end is no joke!! 🖤 the burn!

Christina

W1/D2 - Upper Body (Shoulders & Back focused)

I feel like it takes me half of time to complete these. Is it just me ?  I have to double the workout to make it an hour 🤔🤔

Katerina

W1/D3 - Lower Body (Glutes & Hamstring Focused)

It was awesome! Felt good! I will increase weights next time! 😊

W1/D4 - Upper Body & Abs

Great workout! Week one is done! Hooray!🎉🎉🎉

Finishing up week 1 round 2 of this program 🔥

Dede

W1/D6 - Optional: Chest + Arms + Metcon

W2/D1 - Lower Body (Quads & Glute Focused)

Was out sick for a week! ☹️ Jumped right back in! Great workout!

W2/D2 - Upper Body (Shoulders & Back Focused)

What a workout!                            On 🔥 🔥 🔥 today!

Love the glute work! Last grouping was a bit confusing on exactly what banded work to do on very last exercise but made it work. Video shows lateral walks with band above the knees, but the description says place band at ankles and step forward. Thanks for all your work on these!

W2/D3 - Lower Body (Glutes & Hamstring Focused)

Wow! Great workout! Arms and Abs are going to be sore! Love it!

Wow !   Harder than I thought it would be but it was fantastic!!

W1/D5 - Total Lower Body

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