Name: Playbook - Sarah Herse - W2/D1 - Legs (Hamstring & Glute-focused)
Uploaded: 2024-03-20T21:08:54.384Z
Duration: 60 min
Description: W2/D1 - Legs (Hamstring & Glute-focused)

Donna

Diana

Tiffany

WOW!! Pushed heavier weights than last week, and added 4th & 5th sets to really burn out… I’m stoked!!

Paula

Dinasoa

Chris

Angela

Shannon Aguirre

A. Warm-up x 3 sets
A1. Ground to sky reaches x 10 reps
A2. Prisoner squat + twisting knee to elbow x 10 reps
A3. Prisoner good morning x 10 reps
A4. Banded glute bridges x 20 reps
*Rest 30 sec between sets
 
B. 4 Sets:
B1. Smith Machine Stiff-legged deadlift x 10 reps
You can sub with barbell or dumbbells if needed
*Rest 1 minute between sets
 
C. 3 Sets:
C1. Barbell reverse lunges x 10/leg not alternating
*Rest 90 seconds between sets
*Sub with dumbbells if preferred
 
D. 4 Sets:
D1. Band resisted Kettlebell (or DB) deadlift x 20 reps, squeeze glutes at the top of each rep
D2. Banded lateral walks in place x 30 reps, 15/side (hinge forward, wide steps & focus on engaging glutes)
*Rest 30 seconds between sets
 
E. 3 Sets:
E1. Dumbbell glute bridge x 20 reps (mini band optional)
E2. Med ball (or swiss ball) hamstring curl x 10 reps
**after each set, hold the contraction for 10 seconds
*You can sub with machine, sliders or DB if need)
*Rest 1 minute between sets
 
 F. 2 Sets: 6/6/6/6 Single Leg Hip Thrust burnout (optional)
F1. 6 reps of single leg hip thrust with 2 sec hold at the top of each rep
F2. 6 reps doing 1 & 1/4 reps (adding a pulse & squeeze at the top of each rep
F3. 6 reps with constant tension (no pause)
F4. 6 second hold on final rep
Just body weight, perform all reps on one leg, then repeat on other leg, complete 2 sets total on each leg
*Rest 1 minute between sets

Warm-up x 3 sets
A1. Ground to sky reaches x 10 reps
A2. Prisoner squat + twisting knee to elbow x 10 reps
A3. Prisoner good morning x 10 reps
A4. Banded glute bridges x 20 reps
*Rest 30 seconds between sets

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

- With hands at your head squat then alternate twisting and bringing your knee to opposite elbow.

Prisoner squat + Twisting Knee to Elbow

- Standing with feet under hips or slightly wider, place your hands behind your head and posture tall with chest up.
- 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.

Prisoner good morning

- Place a mini band around your lower thigh and lie flat on your back with your feet planted on the ground.
- Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
- Pull your hips up as high as you can while clenching your glutes
- Squeeze your glutes momentarily at the top before lowering back down to starting position

Banded glute bridges

Warm Up

4 Sets:
B1. Smith Machine Stiff-legged deadlift x 10 reps
You can sub with barbell or dumbbells if needed
*Rest 1 minute between sets

- Set the Smith bar to thigh level and grab it with an overhand, shoulder-width grip.
- Position your feet shoulder-width apart and stand with the bar resting against your thighs.
- Retract your scapula (squeeze your shoulder blades together) and bend your knees slightly.
- Un-rack the bar, and then lower it to the ground by pushing your hips back.
- Push your hips back as far as they can comfortably go. The bar should end up just below knee level.
- Reverse the bar in mid-air by thrusting your hips forwards and squeezing your glutes as you lock out the rep.

Smith Machine stiff legged deadlift

3 Sets:
C1. Barbell reverse lunges x 10/leg not alternating (20 total reps)
*Rest 90 seconds between sets
*Sub with dumbbells if preferred

- Start with the barbell on you upper back/traps, similar to a back squat.
- Set the back and place the majority of the loading in your right leg as you step your left leg backwards.
- With the hips loaded underneath the torso, and weight properly dispersed in the right heel and midfoot, stand up with a vertical torso.
- As you stand back up, bring your left leg back to the original position.
- Repeat for repetitions on the same leg before switching to the other leg.

Barbell reverse lunge

4 Sets:
D1. Band resisted Kettlebell (or DB) deadlift x 20 reps, squeeze glutes at the top of each rep
D2. Banded lateral walks in place x 30 reps, 15/side (hinge forward, wide steps & focus on engaging glutes)
*Rest 30 seconds between sets

- Wrap a band around the rig a little lower than hip height and place around your hip crease area.
- Stand with a kettlebell placed between your feet.
- Push the hips backward while hinging and maintaining a straight back.
- Bend the knees keeping your back straight with your chest lifted.
- Grab the handles of the kettlebell with both hands.
- Push into the ground to stand up with straight arms and lift the kettlebell just above the knees.
- Keep your glutes tight and do not lean backward.

Band resisted kettlebell deadlift

(15/side - 30 total reps)

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

Banded lateral walks in place glute exercise

Circuit 1

3 Sets:
E1. Dumbbell glute bridge x 20 reps (mini band optional)
E2. Med ball (or swiss ball) hamstring curl x 10 reps
**after each set, hold the contraction for 10 seconds
*You can sub with machine, sliders or DB if need
*Rest 1 minute between set

(mini band optional)

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

Dumbbell glute bridge

*after each set hold the contraction for 10 seconds
You can sub with machine, sliders or DB if need

- Lie face up on floor with lower legs on exercise ball. Extended arms out to sides. Straighten low back, knees, and hips, raising back and hips off of floor.
- Keeping hips and low back straight, bend knees, pulling heels toward rear end.
- Allow feet to rollup on to ball. Lower to original position by straightening knees.

Med ball hamstring curl

Circuit 2

2 sets: 6/6/6/6 Single Leg Hip Thrust burnout (optional)
F1.6 reps of single leg hip thrust w/ 2 sec hold at top of each rep
F2.6 reps doing 1 & 1/4 reps (adding a pulse & squeeze at the top of each rep
F3.6 reps w/ constant tension (no pause)
F4.6 sec hold on final rep
*Body weight, perform all reps on one leg, then switch. 
2 sets total on each leg
*Rest 1 min b/w sets

-Place upper back against bench with one knee bent at 90 degrees & the foot of the same leg flat on the floor - working leg.
- Lift other leg, bending your knee until both your hip & knee form a 90-degree angle.
- Lay your arms out flat on the bench, or bend your elbows to rest your head in hands. Focus on using your upper back as a pivot point as opposed to using your elbows to create force and drive the movement.
- Contract the glute of the working leg & lift your hips until they’re in line with your torso.
- Briefly hold this position while continuing to squeeze your glute, & return to the starting position.

Single leg hipthrust

W2/D1 - Legs (Hamstring & Glute-focused)

This was the first workout series I did when I joined 2 years ago. I saw great improvement in my muscle development, strength, and stamina. 
Since then, I bounced around your offerings and have decided to start this series again - only stronger and I still LOVE IT! 
Thank you Sarah 💪🏼💛

Just finished 2.0 (Advanced Home Gym version) Saturday and now I'm on to this and the Unleash the Beast programs. I'm hopeful you'll have a new program up after these 12 weeks or I will be LOST. Love your programming so much!

W2/D1 - Legs (Hamstring & Glute-focused)

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