Name: Playbook - Sarah Herse - W2/D1 Lower Body
Uploaded: 2024-03-20T21:08:54.382Z
Duration: 60 min
Description: W2/D1 Lower Body

Chris

Wowww!! My legs are on 🔥🔥! Loved it!!

Marieve Carriere

Warmup x3 sets
20 heel to hand mountain climbers
10 slow air squats
20 glute bridges

A. 4 sets
A1. Back Squat
1 x 5 reps @ 70% of 1 rep max (If you do not know your 1 rep max, find a weight that feels challenging for the prescribed reps)
1 x 3 reps @ 80%
1 x 1 rep @ 90%
1 x 10 reps @ 72%
*Rest 2 minutes between sets
 
B. 4 sets
B1. Barbell RDL x 10
*use the heaviest weight that you hit last week
*Rest 90 seconds between sets
 
C. 3 sets
C1. Machine Leg Extension x 12 reps
(Sub with constant tension goblet squats if needed)
C2. Kettlebell (or dumbbell) sumo deadlift  x 20 reps (heavy!)
*Rest 30 seconds between sets
 
D. 2 sets
D1. Banded lateral monster walks  x 20/side
D2. Glute march with mini band x 20 reps (10/side, slow & controlled)
*Rest 1 minute between sets
 
E. 3 sets
E1. Dumbbell overhead sit-up x 15 reps
E2. hip lifts x 20 reps
*Rest 1 minute between sets
 
F. 5 sets: High Intensity Circuit (optional)
F1. Jump rope or mock jump rope x 30 reps
F2. Dumbbell Lunges x 12 reps, alternating (6/side)
F3. jump squats x 10 reps
*women, try for 15-35# DB's, men 25-50#

Warmup
3 sets
20 heel to hand mountain climbers
10 slow air squats
20 glute bridges

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the foot is approximately next to your hand. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed next to your other hand. 
- Repeat in an alternating fashion.

Mountain climbers (heel to hand)

- 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

- 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

Warmup

1 x 5 reps @ 70% of 1 rep max (If you do not know your 1 rep max, find a weight that feels challenging for the prescribed reps)
1 x 3 reps @ 80%
1 x 1 rep @ 90%
1 x 10 reps @ 72%
*Rest 2 minutes 

- Start with a hip-width stance
- Descend by flexing the knees                                                                                                                                                                                                   - Push your hips back                                                                                                                                                                                                                     - Ensure that your knees stay aligned with your feet                                                                                                                                                                      - Keep your torso as upright as possible
- Drive the weight upward by extending your legs

Barbell back squat

*use the heaviest weight that you hit last week
*Rest 90 seconds between sets

- Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Barbell RDL

C. 3 sets
C1. Machine Leg Extension x 12 reps
(Sub with constant tension goblet squats if needed)
C2. Kettlebell (or dumbbell) sumo deadlift  x 20 reps (heavy!)
*Rest 30 seconds between sets

Sub with constant tension goblet squats if needed (hold heavy dumbbell and squat without pausing at top or bottom)

- First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. 
Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position

Leg extensions

- Stand with your feet wider than hip width, toes slightly turned out, and a kettlebell between your feet.
- Lower your hips straight down while keeping a tall spine, grip the kettlebell and stand up tall with your arms straight.

Kettlebell sumo deadlift

Circuit 1

D. 3 sets
D1. Banded lateral monster walks  x 20/side
D2. Glute march with mini band x 20 reps (10/side, slow & controlled)
*Rest 1 minute between sets

- Place a band slightly above your ankles, standing tall and starting with your feet about hip width.
- Take a small step forward, maintaining the distance between your feet.
- Walk forward and backward for the prescribed number of repetitions.
- Smaller steps are better steps, and keep tension through the band for the entire time.

Lateral monster walks with mini band

-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

Circuit 2

E. 3 sets
E1. Dumbbell overhead sit-up x 15 reps
E2. Hip lifts x 20 reps
*Rest 1 minute between sets

- Lay on back knees bent feet planted with dumbbells overhead. 
- Raise to sit up while holding dumbbells overhead
- Slowly return to laying position while keeping dumbbell overhead (in front of face) in locked out position.

Dumbbell overhead sit-up

- Laying on your back, place your arms by your sides for support
- Lift legs off ground and extend them straight up (heels towards sky)
- Lift your hips until they are off the ground and then lower them back down 
- Try to keep this movement controlled as possible

*Can use your arms/hands for support if needed*

Hip lift

Circuit 3 - Abs!

F. 5 sets: High Intensity Circuit (optional)
F1. mock or regular jump rope x 30 reps
F2. Dumbbell Lunges x 12 reps, alternating (6/side)
F3. Jump squats x 10 reps
*women, try for 15-35# DB's, men 25-50#

- Stand with your feet hip width apart, jumprope behind you, and handles in each hand.
- Begin with slow, small circles and jump over the rope as it goes underneath your feet.
- As you feel more comfortable, speed up.
- Stay light on your toes and focus on keeping a good rhythm.

Mock or regular jump rope

6/side

- 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

- 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

Circuit 3 - High Intensity Circuit (optional)

W2/D1 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

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

W1/D5 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?

W2/D1 Lower Body

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