Name: Playbook - Sarah Herse - W2/D1 Lower Body
Uploaded: 2024-03-20T21:08:54.609Z
Duration: 60 min
Description: W2/D1 Lower Body

🥵 Oh my. Definitely kicking up the challenge. Today was a finisher.

Whitney

Madi

This one made me feel 43 🤣
Good stuff!  Growin them 💪

Kelly

Had to adjust as i was short on time. Quads on fire

Misha SWB

I love the workouts so far, they are structured just the way i like it! Fast tough and heart pumping!!! Not bored at all!!

Francess

Warm-up x 3 sets
High Knees x 30 reps
Butt Kickers x 30 reps
Slow Air Squats x 10 reps
Banded Bent-Over Rows x 10 reps
Banded Good Mornings x 10 reps
Superman Hold x 10 seconds
Rest 30 seconds between sets.
 
A. 6 sets
A1. Back Squat
4×8 @ 65% of 1RM
2×6 @ 70% of 1RM
Rest 90 seconds between sets.
Note: if you don't know your 1 rep max, find a weight that's challenging in this range
 
B. 3 sets
B1. Dumbbell Romanian Deadlift x 12 reps
B2. Dumbbell Leg Curls x 10 reps
Rest 1 minute between sets.
 
C. 3 sets : 
C1. Bulgarian split squats x 10/side
*rest 60-90 seconds between sets
 
D. 3 sets
D1. Seated Abduction Sequence x 30/30/30 reps with mini band
*30 leaning forward, 30 upright, 30 leaning back
D2. Goblet pause squats x 12 reps
Rest 1 minute between sets
 
E. High Intensity Circuit Part 1: 5 min AMRAP
E1. Double-Unders or regular jump rope x 20 reps
E2. Air Squats x 10
 
Rest 1 min then:
 
F. High Intensity Circuit Part 2: 5 min AMRAP
F1. Dumbbell Man-Makers x 5
F2. Box Jumps x 10
 
Rest 1 min then:
 
G. High Intensity Circuit Part 3: 5 min AMRAP
G1. Strict Pull-Ups x 5
G2. Dumbbell Push Presses x10

Warm-up x 3 sets
High Knees x 30 reps
Butt Kickers x 30 reps
Slow Air Squats x 10 reps
Banded Bent-Over Rows x 10 reps
Banded Good Mornings x 10 reps
Superman Hold x 10 seconds
Rest 30 seconds between sets.

- 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

Perform these at a slow tempo

-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

Banded bent over row

Banded good morning

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- hold this position for suggested amount of time

Superman hold

Warmup

A. 6 sets
A1. Back Squat
4×8 @ 65% of 1 rep max
2×6 @ 70% of 1RM
Rest 90 seconds between sets.
Note: if you don't know your 1 rep max, find a weight that's challenging in this range

- 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

B. 3 sets
B1. Dumbbell Romanian Deadlift x 12 reps
B2. Dumbbell Leg Curls x 10 reps
Rest 1 minute between sets.

- Hold a dumbbells 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 dumbbells by moving your butt back as far as you can. Keep them 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.

Dumbbell RDL

Dumbbell lying hamstring curl

Circuit 1

Dumbbell Bulgarian split squat

D. 3 sets
D1. Seated Abduction Sequence x 30/30/30 reps with mini band
*30 leaning forward, 30 upright, 30 leaning back
D2. Goblet pause squats x 12 reps
Rest 1 minute between sets

* Perform 30 reps leaning forward, 30 upright, 30 leaning back

Seated abduction with mini band

Pause goblet squat

Circuit 2

E. High Intensity Circuit Part 1: 5 min AMRAP (as many rounds as possible in 5 minutes)
E1. Double-Unders or regular jump rope x 20 reps
E2. Air Squats x 10

Rest 1 min when finished with full AMRAP then:

Sub with regular jump rope (single unders) if preferred!
- Jump rope with rope passing under your feet twice with each jump

Double Unders

-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.

High Intensity Circuit Part 1

F. High Intensity Circuit Part 2: 5 min AMRAP (as many rounds as possible in 5 min)
F1. Dumbbell Man-Makers x 5
F2. Box Jumps x 10

Rest 1 min then:

Position a pair of light-weight dumbbells in front of you, parallel to each other. Keeping your back flat, bend forward and squat down, grasping the dumbbells.

Initiate the movement by kicking one leg back, then the other so that you’re in the push-up position, holding onto the dumbbells. Your weight should be on your toes and hands. Do a one-arm row for each side, bringing your elbow up as high as you can.

Hop your feet forward and rise up by cleaning the weights, bringing them up to shoulder level, palms facing forward as you hop a second time. Descend into a squat and explosively rise up, then press the weights overhead to full arm extension.

Lower the dumbbells back to your shoulders, then bend over as you squat down to return the weights back to the floor in front of you. Repeat for reps.

Dumbbell man maker

Box jump

High Intensity Circuit Part 2

G. High Intensity Circuit Part 3: 5 min AMRAP  (as many rounds as possible in 5 min)
G1. Strict Pull-Ups x 5 (use a band if needed)
G2. Dumbbell Push Presses x10

Use band assistance if needed
- Grab the bar with the palms of your hands facing forward
- Exhale and pull your torso up until your head is above your hands                                                                                                                                                         - Pause at the top engaging your back and lower slowly until you arms are fully extended

Pull-ups

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

High Intensity Circuit Part 3

W2/D1 Lower Body

Madison

First day of this one and I am absolutely loving it! Love the explosiveness 😁

Alic

W1/D1 Lower Body

Day 2 and I'm truly loving the Olympic lifts

Rebekah

W1/D2 Upper Body

Awesome workout! Loved the circuit at the end. Really looking forward to completing this program. These workouts are so  what I needed right now.

Siobhan

Dominika

W1/D3 Lower Body

That tabata at the end was killer, I barely made it through 😭

Got to make it to the gym before work and this workout was perfect!

Ashley Chapman

Great workout! Love, love, love the stretches at the end! Wish there are stretches for each day

W1/D4 Upper Body

The only thing that got me through the last part was the descending ladder!💪🏻😂

Jennifer

I was super stoked about today but I unfortunately hurt my back on the front squat. Listened to my body and skipped most everything else. That being said, this is week one and I'm loving this program and my first time with Olympic lifting. Here's to quick healing!

W1/D5 Full Body

LANA

W2/D2 Upper Body

Gurl, you really killed me today. I really couldn't even imagine I could push through this, but here am I, sweaty at the end.

Those mountain climbers toward the end wrecked me ❤️❤️

Casey

W2/D3 Lower Body

Love these so much! Just enough challenge to push my self but not give up!

Laura

W2/D4 Upper Body

Those wall walls got me 😮‍💨!  Thanks for the great workout 🏋️‍♀️

Tara Wood

W2/D5 Full Body

Loved it!  I’m seeing changes already!  Excited to see end results.  I’ll be ready for “Unleash The Beast”!

Fantastic! Last circuit is real butt kicker!

W3/D1 Lower Body

W3/D2 Upper Body

W3/D3 Lower Body

Mackenzie

W3/D4 Upper Body

That was tough at the end😩Great workout 🏋️‍♂️ Thank you 😊

Seened like too many circuits after heavy squats. Other than that, great

W3/D5 Full Body

W4/D1 Lower Body

That was a fun high intensity. My fave so far.

W4/D2 Upper Body

W4/D3 Lower Body

I loved the back focus today. That hiit was crazy awesome.

Those 400 metre sprints at the end... left me for dead

Welp just glad the last circuit was just 4 rounds 😂😅

W4/D4 Upper Body

W4/D5 Full Body

The high intensity was a lot today. I worked up to 20 and then went back down to keep pushing through 12 minutes 🥵

Holy crap last circuit almost made me 🤢 at the gym…now that’s a good wo!

W5/D1 Lower Body

Modified that high intensity but did the dang thing

W5/D2 Upper Body

Wish I could add exercises to any workout. Depending on the week, I add extra or even add another body area.

W5/D3 Lower Body

I felt that in my core today on the suitcase lifts.

Great workout 🏋️‍♂️!  Thank you 😊

When looking at the workout it says one thing and then I go to start the workout and it changes. A bit frustrating.

W5/D4 Upper Body

High intensity says 10 reps but also 5 in description. That threw me a bit but otherwise, this workout really kicked my 🍑. Felt like an hr of cardio!

W5/D5 Full Body

W6/D1 Lower Body

W6/D2 Upper Body

W6/D3 Lower Body

W6/D4 Upper Body

Oh hell yeah! That was a great ending to 6 weeks and a very happy birthday workout for me 🥰 Thanks girl!

Great end to the program!  Thank you 😊

W2/D1 Lower Body

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