Name: Playbook - Sarah Herse - W2/D1 Lower Body
Uploaded: 2024-03-20T21:08:54.893Z
Duration: 60 min
Description: W2/D1 Lower Body

Megan

Skipped the calf raises cuz my gym doesn’t have that machine. Found it a little challenging to go from a machine to free weight and still have the machine available at a crowded gym

Marsi

December

Rosalind

Week 2! We are repeating some of the same exercises, but increasing the volume this week.  Dial in your technique and push yourself! You got this!!


Warmup
3 sets
60 seconds mock jump rope
20 glute bridge
10 slow air squats

A. 4 sets
A1. Dumbbell front squat x 10 reps
Use the heaviest weight from last week for all 4 sets
Rest 1 minute between sets

B. 4 sets
B1. Dumbbell staggered stance RDL  x 10 reps/side
B2. Dumbbell front lunge x 12 reps
Rest 1 min between sets
 
C. 3 sets
C1. Leg extensions x 16 reps 
(can sub with goblet squats)
C2. Feet elevated glute bridge with mini band x 20 reps with a pause at the top of each rep
 (can sub with lying machine hamstring curls if preferred)
Rest 1 minute between sets
 
D. 3 sets
D1. Seated Hip Abduction x 12 reps
*can sub with seated mini band abduction if needed
D2. Goblet cossack squat alternating x 20 reps (10/side)
*can sub with adduction machine if needed
Rest 30 seconds between sets
 
E. 3 sets
E1. Standing calf raise x 12 reps
Rest 60 seconds between sets
 
F. Glute burnout (2 sets - optional)
10 banded lateral monster walks in each direction
10 banded donkey kicks on each side
10 banded fire hydrants on each side
10-20 banded plank step outs (push-up optional)
Rest 90 seconds

Warmup
3 sets
60 seconds mock jump rope
20 glute bridge
10 slow air squats

- 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 jump rope

- 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

- 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

Warmup

A. 4 sets
A1. Dumbbell front squat x 10 reps
Use the heaviest weight from last week for all 4 sets
Rest 1 minute between sets

- Stand upright with your feet shoulder width apart, each hand holding a dumbbell in front of your chest, palms facing your body.
- Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes.
- Squat down until your hips are below the plane of your knees. If you don’t have enough flexibility to do this, squat as low as you can comfortably.
- Push through your heels back up to the starting position.

Dumbbell front squat

B. 4 sets
B1. Dumbbell staggered stance RDL  x 10 reps/side
B2. Dumbbell front lunge x 12 reps, alternating (6/side)
Rest 1 min between sets

Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground. Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. Come back up to the start position, by pushing your glutes forward. Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

Dumbbell staggered stance RDL

12 reps, alternating legs each rep (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

Circuit 1

C. 3 sets
C1. Leg extensions x 16 reps (can sub with goblet squats if you don't have this machine)
C2. Feet elevated glute bridge with mini band x 20 reps with a pause at the top of each rep (can sub with lying machine hamstring curls if preferred)
Rest 1 minute between sets

- Choose your weight & sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Also, make sure that your legs form a 90-degree angle b/w the lower & 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 as you inhale

Leg extensions

can sub with lying machine hamstring curls

- Place a mini band around your lower thigh and lie flat on your back with your feet elevated on a box or bench.
- 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.

Feet elevated glute bridge with mini band

Circuit 2

D. 3 sets
D1. Seated Hip Abduction x 12 reps
D2. Goblet cossack squat alternating x 20 reps (10/side)
Rest 30 seconds between sets

*can sub with mini band seated abduction if needed

Exhale as you push against the pads with your knees until your hips are fully abducted.
Inhale as you reverse the movement and return your legs to the starting position.
To emphasize the activation of your gluteus maximus, sit upright or even lean forward a little. To emphasize the activation of your gluteus medius, sit back.
Do not allow the weight plates to come crashing down as you reverse the movement; keep the weight plates suspended.

Machine hip abduction

10/side, alternating

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. Manoeuvre 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 centre. You don’t have to stand up fully but it can help stabilize you if necessary.

Goblet cossack squat alternating

Circuit 3

Can sub with dumbbell calf raises if needed 
- Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
- Raise your heels by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position by lowering your heels as you bend the ankles until calves are stretched.

Standing Calf Raises

Glute burnout (2 sets - optional)
10 banded lateral monster walks in each direction
10 banded donkey kicks on each side
10 banded fire hydrants on each side
10-20 banded plank step outs (push-up optional)
Rest 90 seconds

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

Lateral monster walks with mini band

- Get down on all fours, wrap the mini band around your lower thighs (right above knee area).
- Kick back with your left leg and squeeze the glutes.
- Bend the knee, lower the leg and repeat this movement for the duration of the set.
- Switch legs and repeat.

Donkey kicks with mini band

- Place band around knee area or slightly above.
- Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.
- Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.
- Actively push against the band throughout the whole movement.
- Lower your leg to starting position to complete 1 rep.

Fire hydrant exercise with mini band

- Get into plank position with arms directly under shoulders 
- Lift one foot to tap to the side about 12 inches from your stationary foot then return. Do the same thing with the other foot.
- Make sure to keep core engaged the entire time.
- Then complete one push-up (optional) and return to starting position to complete rep.

Plank foot taps plus pushups with mini band

Circuit 4 - Glute Burnout (optional)

W2/D1 Lower Body

Gisele Rigo

My first workout after being inconsistent for years. I love lifting and it feels like a nice pace to start with!

Kelly

Yes! What a brilliant start to this year. Thanks Sarah!

Terry

W1/D1 Lower Body

Karie

That burnout was a killer. My arms are hello!

Tristin

Arms are noodles feeling the burn. Great feeling!

Shannon

W1/D2 Upper Body

A bit too difficult for a beginner. I was only able to do two reps of the main circuits and couldn’t finish the last one. Enjoyed the exercises though!

W1/D3 Lower Body

Wow, that was tough. I finished, but had to skip two of the pull up rounds.

W1/D4 Upper Body

Great! I did benchpress w a bar. Getting stronger everyday! 💪🏽🥰

Paulette

W2/D2 Upper Body

Substation for leg press was squats w my rack.   Loved it per usual!

Yesenia

W2/D3 Lower Body

W2/D4 Upper Body

Are you trying to kill me?  This was a hard one. 😓

W3/D1 Lower Body

I love that I can add what weight I am using 😀

Marlene

Holy moly that shoulder burn out was killer and I went light 🥵

Whitney

Kaylea

W3/D2 Upper Body

W3/D3 Lower Body

Couldn’t do the overhead press w bands. 😩😢

W3/D4 Upper Body

Burnout was down right offensive, loved it!! Great workout!!

Diana

W4/D1 Lower Body

W4/D2 Upper Body

W4/D3 Lower Body

Do typically add cardio to these workouts?

Erika

W4/D4 Upper Body

W5/D1 Lower Body

Marybelle

W5/D2 Upper Body

W5/D3 Lower Body

Missed you 
Came back to the app today!!!

W5/D4 Upper Body

🥵 I feel like the intensity just kicked up 110%

W6/D1 Lower Body

Build muscle and lose a little bit of belly fat but mainly wanna target muscle growth

W2/D1 Lower Body

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