Name: Playbook - Sarah Herse - W2/D3 - Lower Body (Glutes & Hamstring Focused)
Uploaded: 2024-03-20T21:08:55.019Z
Duration: 60 min
Description: W2/D3 - Lower Body (Glutes & Hamstring Focused)

Cori

LANA

Diana

Kelly

Legs are already feeling stronger in two weeks! Great booty and hamstring burner 🔥 today 🙌

Ashley Chapman

Brandy

Sarah Herse

A. Warm-up x 3 sets
A1. Standing twists x 10 reps
A2. Air squats x 10 reps
A3. Bodyweight reverse lunges alternating x 10 reps (5/side)
A4. Banded glute bridges x 10 reps

B. 4 Sets
B1. Smith Machine (or regular barbell) Hip Thrust
1 x 15 
2 x 12
1 x 10 drop 10 (after 10 heavy reps, drop weight and immediately perform 10 more)
*Rest 60-90 seconds between sets
**Increase in weight each set
 
C. 4 Sets
C1. Sumo Barbell RDL 
1 x 12 reps (using same weight as last week)
3 x 10 at a heavier weight, ~RPE 8
*Rest 1 min between sets
 
D. 3 Sets
D1. Single leg pistol squat to box/ bench x 8/leg
*Rest 30 seconds between sets
*Focus on controlling the movement and engaging your glutes. You can increase difficulty by holding a dumbbell in the goblet position or lowering the box/target
 
E. 4 Sets
E1. Machine lying Hamstring curls
1 x 20
1 x 15
2 x 12
*Rest 45 seconds between sets

F. 3 Sets
F1. Dumbbell RDL x 12 reps
F2. Dumbbell frog pumps x 20 reps
F3. Lateral monster walks with mini band x 15/side
*Rest 90 seconds between sets

A. Warm-up x 3 sets
A1. Standing twists x 10 reps
A2. Air squats x 10 reps
A3. Bodyweight reverse lunges alternating x 10 reps (5/side)
A4. Banded glute bridges x 10 reps

- 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

(5 reps/side - 10 reps total)

- 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

- 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

Warm-up (lower body 4)

B. 4 Sets:
B1. Smith Machine (or regular barbell) Hip Thrust
1 x 15 
2 x 12
1 x 10 drop 10 (after 10 heavy reps, drop weight and immediately perform 10 more)
*Rest 60-90 seconds between sets
**Increase in weight each set

- Use a bench/box behind you and have the bar of the smith machine resting on your legs (close to your hip crease). 
- Lean back on the bench so shoulder blades are near the top of bench and feet flat on the ground 
- Push through your feet and raise your hips up until your thighs are parallel with floor 
- Slowly lower back down in a controlled manner and repeat for recommended amount of reps

Smith Machine Hip Thrust

C. 4 Sets:
C1. Sumo Barbell RDL 
1 x 12 reps (using same weight as last week)
3 x 10 at a heavier weight, ~RPE 8
*Rest 1 min between sets

- Start by grabbing a barbell about shoulder width grip
- Feet should be in sumo stance (wider than shoulder width and feet rotated slightly outwards)
- Start in standing position with barbell in hands
- Being the RDL by hinging at the hips and lowering the barbell towards the ground - your chest will hinge forward and hips backwards and go to about mid-shin 
- Then push through the floor and return to fully standing position at the top and repeat for recommended amount of reps

Sumo RDL

D. 3 Sets:
D1. Single leg pistol squat to box/ bench x 8/leg
*Rest 30 seconds between sets
*Focus on controlling the movement and engaging your glutes. You can increase difficulty by holding a dumbbell in the goblet position or lowering the box/target

*Can use bench or box*

- The box or bench height should be at or slightly above or below parallel.
- From a standing position, lift one leg up and in a controlled manner, sit down to a box or bench (do not aggressively sit down).
- Keep your heel of your non-squatting leg off of the ground. 
- Drive your squatting leg into the floor and stand to full extension while keeping your other leg elevated (should not touch the ground until rep is done).

Pistol squat to bench

E. 4 Sets:
Lying Hamstring curls
1 x 20
1 x 15
2 x 12
*Rest 45 seconds between sets

Can sub with lying banded/dumbbell hamstring curls, or slider/stability ball leg curls

Lie face down on the leg curl machine, stretching your legs out fully. The roller pad should rest a few inches over your calves, just above the heels. Grasp the support handles on each side of the machine.

Exhale and flex your knees, pulling your ankles as close to your buttocks as you can. Keep your hips firmly on the bench.
Hold briefly.
Inhale as you return your feet to the starting position in a slow and controlled movement.

Machine Lying hamstring curl

F. 3 Sets:
F1. Dumbbell RDL x 12 reps
F2. Dumbbell frog pumps x 20 reps
F3. Lateral monster walks with mini band x 15/side
*Rest 90 seconds 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

- Lying on your back, bend at the knees, and press the bottom your feet together, holding dumbbell 
- Drive your knees toward the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Dumbbell frog pumps

15/side

- 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.

W2/D3 - Lower Body (Glutes & Hamstring Focused)

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