Name: Playbook - Sarah Herse - W2/D2 - Lower Body
Uploaded: 2024-03-20T21:08:54.397Z
Duration: 45 min
Description: W2/D2 - Lower Body

Jessica

Krystal

Anke Schneider

A. Warmup x 2 sets
A1.Jumping jacks x 30 sec
A2.Pigeon pose pulses x 30 sec/side
A3.Alternating reverse lunges x 30 sec
A4.Prisoner good morning x 30 sec
*Rest 30 sec b/w sets
 
B.Circuit 1 x 3 sets
B1.DB front squat x 15 reps
B2.Bottom of squat hold (mini band optional) x 20 sec
*Rest 30 sec b/w sets

C. Circuit 2 x 3 sets
C1.Goblet curtsy lunge with slow eccentric x 8 reps
C2.Goblet curtsy lunge pulses x 8 reps
C3.Goblet curtsy lunge hold x 8 sec
Do all 3 movements on right leg, then switch to left
*Rest 30 sec b/w sets
 
D. 3 sets
D1.Glute bridge + abduction with mini band x 20 reps
D2.Glute bridge hold + abduction with mini band x 20 reps
D3.Lying abduction with mini band x 20 reps
D4.Reverse plank hip lift:
8 reps with a pause at the top of each rep
8 pulses at the top of the movement
8 sec hold
(lift your hips high and focus on feeling this in your hamstrings!)
*Rest 30 secs b/w sets
 
E.3 sets
E1.Single leg DB calf raise x 15 reps/side
*Rest 10 sec b/w sets
 
F. Fitness test (try to beat your score from last week!)
F1. Single leg wall sit - max effort hold on each side
*Rest 1 min then repeat on other leg
If this is too hard, do a regular wall sit (both feet on ground). If it’s too easy, you can try holding a DB or extending one leg straight at 90 degrees.
*Rest 1 min then:
F2. Max DB squats in 1 min
Grab a heavy set of DB’s that you can squat with good form. See how many reps you can accumulate in 1 min. 
*Take note of your score! We will test it every week.

A. Warmup x 2 sets
A1.Jumping jacks x 30 seconds
A2.Pigeon pose pulses x 30 seconds/side
A3.Alternating reverse lunges x 30 seconds
A4.Prisoner good morning x 30 seconds
*Rest 30 seconds between sets

- 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

(30 sec/side - 60 seconds total)

- From all fours, bring your right knee forward towards your right wrist. Depending on your body it may be just behind your wrist or to the outer or the inner edge of it. giving you a stretch on your outer hip without any discomfort in your knee. 
- Your right ankle will be somewhere in front of your left hip. 
- Slide your left leg back and point your toes, your heel is pointing up to the ceiling.
- Place both hands on either side of your front leg for support and push yourself forward with your back foot and then back into starting position (pulses)

Pigeon pose pulses

- 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

- 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 (lower body 3)

B. Circuit 1 x 3 sets
B1.Dumbbell front squat x 15 reps
B2.Bottom of squat hold (mini band optional) x 20 seconds
*Rest 30 seconds 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

(mini band optional - place right above knee area and push against it throughout the entire movement)

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees or right below parallel 
- Hold position for recommended amount of time
- Be sure to keep core engaged and breathing the entire time

Bottom of squat hold

Circuit 1

C. Circuit 2 x 3 sets
C1.Goblet curtsy lunge with slow eccentric x 8 reps
C2.Goblet curtsy lunge pulses x 8 reps
C3.Goblet curtsy lunge hold x 8 seconds
Do all three movements on right leg, then switch to left
*Rest 30 seconds between sets

(right leg only)

- Holding one dumbbell with both hands at your chest (elbows tucked) and feet shoulder width apart
- With your left foot straight in front of you, step with your right foot back and to the left. 
- Slowly lower yourself "eccentric" until your back leg touches or is close to the ground. Both of your knees will bend and your legs will be “crossed.” 
- Make sure your left knee is directly over your left ankle. 
- Drive upwards in a controlled fashion to the standing position and repeat on other side.

Goblet curtsy lunge with slow eccentric

(right leg only)

- Holding one dumbbell with both hands at your chest (elbows tucked) and feet shoulder width apart
- With your left foot straight in front of you, step with your right foot back and to the left. 
- Lower yourself until your back leg touches or is close to the ground. Both of your knees will bend and your legs will be “crossed.” Make sure your left knee is directly over your left ankle. 
- Then start a pulsating movement up and down for recommended amount of reps then drive up to starting position and repeat on other side.

Dumbbell goblet curtsy lunge pulses

(right leg only)

- Holding one dumbbell with both hands at your chest (elbows tucked) and feet shoulder width apart
- With your left foot straight in front of you, step with your right foot back and to the left. 
- Lower yourself until your back leg touches or is close to the ground. Both of your knees will bend and your legs will be “crossed.” Make sure your left knee is directly over your left ankle. 
- Then hold that position for recommended amount of reps then drive up to starting position and repeat on other side.

Goblet curtsy lunge hold

(left leg only) 

- Holding one dumbbell with both hands at your chest (elbows tucked) and feet shoulder width apart
- With your left foot straight in front of you, step with your right foot back and to the left. 
- Slowly lower yourself "eccentric" until your back leg touches or is close to the ground. Both of your knees will bend and your legs will be “crossed.” 
- Make sure your left knee is directly over your left ankle. 
- Drive upwards in a controlled fashion to the standing position and repeat on other side.

(left leg only)

- Holding one dumbbell with both hands at your chest (elbows tucked) and feet shoulder width apart
- With your left foot straight in front of you, step with your right foot back and to the left. 
- Lower yourself until your back leg touches or is close to the ground. Both of your knees will bend and your legs will be “crossed.” Make sure your left knee is directly over your left ankle. 
- Then start a pulsating movement up and down for recommended amount of reps then drive up to starting position and repeat on other side.

(left leg only) 

- Holding one dumbbell with both hands at your chest (elbows tucked) and feet shoulder width apart
- With your left foot straight in front of you, step with your right foot back and to the left. 
- Lower yourself until your back leg touches or is close to the ground. Both of your knees will bend and your legs will be “crossed.” Make sure your left knee is directly over your left ankle. 
- Then hold that position for recommended amount of reps then drive up to starting position and repeat on other side.

Circuit 2

D.3 sets
D1.Glute bridge + abduction with mini band x 20 reps
D2.Glute bridge hold + abduction with mini band x 20 reps
D3.Lying abduction with mini band x 20 reps
D4.Reverse plank hip lift:
8 reps with a pause at the top of each rep
8 pulses at the top of the movement
8 second hold
(lift your hips high and focus on feeling this in your hamstrings!)
*Rest 30 seconds between sets

- 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.

Glute bridge + abduction

- Place resistance band above your knees and lie down on your back. 
- Place feet as close to your glutes as possible, shoulder width apart, and push your hips towards the ceiling. 
- Keep this position through entire exercise while pressing your knees outward and back to starting position in a controlled motion.
- Should feel good tension in the band throughout the movement

Glute bridge hold + abduction w/ mini  band

- Place resistance band above your knees and lie down on your back.
- Place feet shoulder width apart firmly on the ground with knees bent (place apart where you can feel a little tension in band)
- Push your thighs/knees outwards so you feel more tension in the band and then bring them back in to starting position in controlled manner.
- Complete for recommended amount of reps.

Lying abduction with mini band

(8 reps with pause at top of each rep + 8 pulses at top of the movement + 8 second hold)

*Lift hips high and focus on feeling this in your hamstrings*

-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.3 sets
E1.Single leg dumbbell calf raise x 15 reps/side
*Rest 10 seconds between sets

- Hold a single dumbbell in your hand and using the other to support you (on a chair or stationary object)
- Perform calf raises on the leg that is on the opposite side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Dumbbell single leg calf raise

F.Fitness test (try to beat your score from last week!)
F1.Single leg wall sit - max effort hold on each side
* Stand comfortably with feet approximately shoulder width apart, with your back against a smooth vertical wall. Slowly slide your back down the wall to assume a position with both your knees and hips at a 90° angle. Lift one foot a few inches off the ground and hold.
*Rest 1 minute then repeat on other leg
If this is too hard, do a regular wall sit (both feet on ground). If it’s too easy, you can try holding a dumbbell or extending one leg straight at 90 degrees.
*Rest 1 minute then:
F2.Max dumbbell squats in 1 minute
Grab a heavy set of DB’s that you can squat with good form. See how many reps you can accumulate in 1 min. Make sure you’re getting below parallel on every rep. Take breaks as needed within the min but push yourself!
*Take note of your score! We will test it every week.

(max effort on each side - rest 1 minute between sides and 1 minute after both sides completed before moving to next movement)

*If this is too hard, do a regular wall sit (both feet on ground). 
*If it’s too easy, you can try holding a dumbbell or extending one leg straight at 90 degrees

- Sit against a wall with your legs and hips bent at 90 degrees
- Slowly raise one leg and hold in the air either bent or straight out in front (more difficult) for recommended amount of time then repeat on opposite side

Single leg wall sit

(Max dumbbell squats in 1 minute)

*Make sure you’re getting below parallel on every rep. Take breaks as needed within the min but push yourself!

- 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.

Fitness Test

W2/D2 - Lower Body

This left my arms shaking. Thanks so much!

Firen Towanda

Shoulder burn. Hope this gets me back in a routine

Jennifer

W1/D1 - Shoulders, Chest, Triceps, & Core

Great at home leg workout!!! Really felt the burn!!🔥

Tiffany

Jenna

W1/D2 - Lower Body

That was a great workout!💪🏻Thank you 😊

Erin

W1/D3 - Cardio + Full Body

Sarah smile at the beginning of the Bicep Curl. (Laughs) yes. I felt the burn.

Terry

Your workouts are amazing! I am 40 yrs old have worked out all my life. Been in good shape into now. Couldn’t lose fat until I started your program! I am seeing my muscles again! Thank you

Jessi

W1/D4 - Back, Biceps, Glutes, & Hamstrings

Sarah’s workouts are perfect. I’m never using any other program. 💯💯💯

W1/D5 - Shoulders, Abs, & Cardio

Cori

W2/D1 - Shoulders, Chest, Triceps & Core

This is a response for Nicole’s comment. Hey! I use my laptop computer and put it on an emom timer that I have found for free online. Not sure if you have a laptop if not you could use your phone. Hope this might come in handy when you come across another emom workout. 😉

W2/D3 - Cardio + Full Body

Sheena Zemke

Danielle

This one is good… could be even harder. ;-)

W2/D4 - Back, Biceps, Glutes, & Hamstrings

Kelly

Madelyn

W2/D5 - Shoulders, Abs, & Cardio

Awesome workout! Thank you for kicking my butt😃

Shirley

Johanie

W3/D1 - Shoulders, Chest, Triceps & Core

W3/D2 - Lower Body

Nicole

W3/D3 - Cardio + Full Body

W3/D4 - Back, Biceps, Glutes, & Hamstrings

W3/D5 - Shoulders, Abs, & Cardio

W4/D1 - Shoulders, Chest, Triceps & Core

Dede

W4/D2 - Lower Body

W4/D3 - Cardio + Full Body

Great Ham and bicep workout👍🏻🦵🏻🏋️‍♂️

W4/D4 - Back, Biceps, Glutes, & Hamstrings

This renegade rows are a lot tougher than they look! Another great workout!

Finished the 4 weeks without a missed day! Feeling stronger! Ready for the next program!!

W2/D2 - Lower Body

Community

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