Name: Playbook - Sarah Herse - W2/D1 - Lower Body-Focused
Uploaded: 2024-03-20T21:08:54.610Z
Duration: 30 min
Description: W2/D1 - Lower Body-Focused

Loved it!  Legs are shaky!💪🏻💪🏻

Jennifer

Heart was definitely pumping! Great circuits👊🏻

Brandy

That was great!  Still sore from last week!💪🏻 Thank you 😊

Jessica Uranga

Jessi

Great start to week two!! Legs are jello!

Ashley Chapman

A. Warm-up x 1 set
A1. Jumping jacks x 20 reps
A2. High knees x 20 reps
A3. Butt kickers x 20 reps
A4. Standing twists x 10 reps
A5. Air squats x 10 reps
A6. Lunges x 10 reps
A7. Prisoner good morning x 10 reps
 
B. 3 Sets:
B1. Single arm dumbbell hang clean to reverse lunge x 5 reps (right)
B2. Single arm front rack reverse lunge x 5 (right)
B3. Single arm dumbbell hang clean to reverse lunge x 5 reps (left)
B4. Single arm front rack reverse lunge x 5 (left)
*Rest 20 seconds between sets
 
C. 3 Sets:
C1. Goblet Cossack squat x 10 reps, alternating (5/side)
C2. Goblet lateral lunge, alternating x 10 reps (5/side)
C3. Dumbbell sumo deadlift x 20 reps
*Rest 30 seconds between sets
 
D. 4 Sets:
D1. Dumbbell jump squats x 10 reps (using light weights)
D2. Dumbbell reverse lunges, alternating) x 10 reps
D3. Reverse plank hip lifts x 15 reps
*Rest 10 seconds between sets

E. Finisher: for time
E1. Air squats x 20 reps
E2.Bodyweight alternating reverse lunges x 20 reps (10/side)
E3. Jumping squats x 20 reps
Note: set a timer and go as fast as you can! We’re going to re-test this each week so make
a note of your time.(Try to beat last week if possible!)
*Make sure you’re using perfect form! Squats should all be below parallel & knee
should touch the ground on lunges

A. Warm-up x 1 Set:
A1. Jumping jacks x 20 reps
A2. High knees x 20 reps
A3. Butt kickers x 20 reps
A4. Standing twists x 10 reps
A5. Air squats x 10 reps
A6. Lunges x 10 reps
A7. Prisoner good morning x 10 reps

- 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

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- 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 tall.
- Step forward and plant your foot, pressing the floor away to return to a standing position.

Bodyweight forward lunges alternating

- 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

Warm Up

B. 3 Sets:
B1. Single arm dumbbell hang clean to reverse lunge x 5 reps (right)
B2. Single arm front rack reverse lunge x 5 (right)
B3. Single arm dumbbell hang clean to reverse lunge x 5 reps (left)
B4. Single arm front rack reverse lunge x 5 (left)
*Rest 20 seconds between sets

(right)

- Stand shoulder width apart with dumbbell in one hand in the center of your body (between legs)
- Hinging at the hips and slight bend in knees jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to front, keeping dumbbell close to body.
- Receive with dumbbell resting on shoulder in front rack position
- Immediately step back about two feet from your other foot. Lower your body, keeping your torso upright and dumbbell on shoulder (front rack position)
- Once knee touches ground push back up and return to starting position 
- Repeat the whole complex on opposite side

Single Arm Dumbbell Hang Clean to Reverse Lunge

Stay on same side (right) and perform 5 lunges

- Hold one dumbbell on your shoulder with the ends of the dumbbell facing in front of you and behind you (elbow should be pointing forward)
- Shoulder width stance
- Engage your core and step back with one leg directly behind you
- Lower yourself until your knee taps the floor then drive up and return to starting position
- Repeat on opposite leg

Single Arm Dumbbell Front Rack Reverse Lunge

(left)

- Stand shoulder width apart with dumbbell in one hand in the center of your body (between legs)
- Hinging at the hips and slight bend in knees jump upward extending body. Shrug shoulders and pull dumbbell upward with arms, allowing elbows to bend out to front, keeping dumbbell close to body.
- Receive with dumbbell resting on shoulder in front rack position
- Immediately step back about two feet from your other foot. Lower your body, keeping your torso upright and dumbbell on shoulder (front rack position)
- Once knee touches ground push back up and return to starting position 
- Repeat the whole complex on opposite side

(left) 

- Hold one dumbbell on your shoulder with the ends of the dumbbell facing in front of you and behind you (elbow should be pointing forward)
- Shoulder width stance
- Engage your core and step back with one leg directly behind you
- Lower yourself until your knee taps the floor then drive up and return to starting position
- Repeat on opposite leg

Circuit 1

C. 3 Sets:
C1. Goblet Cossack squat x 10 reps, alternating (5/side)
C2. Goblet lateral lunge, alternating x 10 reps (5/side)
C3. Dumbbell sumo deadlift x 20 reps
*Rest 30 seconds between sets

(5/side - 10 total reps)

- Set up with your feet nice and wide, standing tall. Adjust your stance based on what feels comfortable for you and allows you to achieve the greatest end range of motion without movement compensations.
- Hold a kettlebell or dumbbell at your chest with your elbows tight against you.
- Squat down to a full deep squat on one side, keeping both heels on the ground. In the bottom position, the squatting leg is fully flexed at the ankle, the knee is out over the toe, the other leg is straight, and the torso is upright.
- As you squat down, externally rotate the straight leg so that the toes come up off the ground while the heel stays firmly planted.
- Press into the ground through the bent leg to bring yourself back up to the starting position, standing tall in your wide stance.
- Repeat on opposite side to complete the rep.

Goblet cossack squat alternating

(5/side - 10 total reps)

- Take a dumbbell and hold it in both hands under your chin (hold dumbbell long ways).
- Stand with feet hip-width apart
- Step out laterally with one foot
- Bend at the knee and squat down until you are at a 90 degree angle (or as low as you can go comfortably) 
- Drive through the feet back up and bring your leg in to return to starting position
- Repeat on opposite side

Goblet Lateral Lunge

*You can use 1 or 2 dumbbells
- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

Circuit 2

D. 4 Sets:
D1. Dumbbell jump squats x 10 reps (using light weights)
D2. Dumbbell reverse lunges, alternating) x 10 reps
D3. Reverse plank hip lifts x 15 reps
*Rest 10 seconds between sets

*Use light weights*

- Grab a pair of dumbbells and hold them at your side with palms facing each other. Position feet into a shoulder-width stance.
- Drop your hips into a full squat position, while bringing thighs parallel to ground
- Using the downward momentum, reverse directions and drive your hips to the ceiling. Jump as high as possible, while keeping the dumbbells at your sides. Upon landing, descend back into squat position.
- Repeat for recommended amount of reps

Dumbbell Jump Squat

5/side
- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Alternating motion (right leg, left leg, right leg...)
- Continue for recommended amount of reps.

Dumbbell reverse lunge (Alternating)

-Sit on your butt with your hands firmly on the ground behind you, fingers facing back
- Legs should be out straight 
- Lift your body off the ground (heels on ground) and lift hips until you are in a straight line (reverse plank position)
- Lower yourself almost back down to the floor (but don't touch floor) and then back up
- Repeat motion for recommended amount of reps.

Reverse plank hip lift

Circuit 3

E. Finisher: for time
E1. Air squats x 20 reps
E2.Bodyweight alternating reverse lunges x 20 reps (10/side)
E3. Jumping squats x 20 reps
Note: set a timer and go as fast as you can! We’re going to re-test this each week so make
a note of your time.(Try to beat last week if possible!)
*Make sure you’re using perfect form! Squats should all be below parallel & knee
should touch the ground on lunges

(10/side - 20 total reps)

- 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

- 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

Finisher

W2/D1 - Lower Body-Focused

This is my 3rd time doing this program!  One of my faves!

I loved it!! Trying to push myself more w heavier weight & definitely felt the 🔥. Thanks for the recommendation Sarah♥️

Angie

W1/D1 - Lower Body-Focused

Gisele Rigo

Crystal

W1/D2 - Upper Body-Focused

W1/D3 - Lower Body-focused

W1/D4 - Upper body-focused

Love that workout 🏋️‍♀️ 💪🏻

I love this program!  Second time doing it!🤩💪🏻

Huffin & puffin…. Awesome cardio session w resistance thrown into the mix!👊🏻🙌🏻💪🏻

W1/D5 - Full Body Fire

Tammy

Jules

W2/D2 - Upper Body-Focused

Sheena Zemke

W2/D3 - Lower Body Focused

So good. I won’t be able to lift my arms later but I’M BACK!!!

Krystal

W2/D4 - Upper Body Focused

Heart pumping and blood flowing….great full body fire 🔥

That was fun!  Thank you!  I need purchase heavier weights already! 💪🏻💪🏻

W2/D1 - Lower Body-Focused

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