Name: Playbook - Sarah Herse - W2/D3 - Lower Body Focused
Uploaded: 2024-03-20T21:08:54.623Z
Duration: 30 min
Description: W2/D3 - Lower Body Focused

Brandy

Sheena Zemke

Jessi

Lisa

RIP 🪦 hamstrings 🤣 as always loved it!

Ashley Chapman

Shawna Hale

God, I better have legs like Sarah after this one

Erin

A.    Warm-up x 2 sets
Leg swings x 10/side
Lateral leg swings x 10 each side
Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep
 
B. 4 Sets:
B1. Dumbbell split squat to RDL x 5 reps (right)
B2. Dumbbell split squat pulses x 5 reps (right)
B1. Dumbbell split squat to RDL x 5 reps (left)
B2. Dumbbell split squat pulses x 5 reps (left)
*Rest 20 seconds between sets
 
C. 3 Sets:
C1. Dumbbell sumo squat x 20 reps
C2. Banded (or dumbbell) good morning x 20 reps
C3. Quick lunge with floor tap x 20 reps (alternating)
*Rest 20 seconds between sets
 
D. 3 Sets:
D1. Touchdown squats x 20 reps
D2. 1 & ¼ dumbbell glute bridge x 15 reps (option to wear mini band above knees)
D3. Hamstring walkout x 5 reps
*Rest 20 seconds between sets 

E. Finisher x 2 sets
E1. Dumbbell RDL 21’s
Lower half of RDL x 7
Upper half of RDL x 7
Full RDL x 7
*Perform the Romanian deadlift as described, but for the first seven reps, your range of motion will be limited to the lower half of the movement. Next, perform seven more reps in the upper half of the movement, and lastly, perform seven more reps with a full range of motion. This is one set. Perform 2 sets like this.  Try to use a heavier weight this week – we will repeat each week with the goal of increasing weight each week.

2 sets
Leg swings x 10/side
Lateral leg swings x 10 each side
Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep

(10 reps each side)

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

(10 reps each side)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- 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.

*Can also be done with dumbbell using one of the ends*

Kettlebell (or dumbbell) sumo deadlift

- Grasp the dumbbell/kettlebell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals. 
- Press your hips back and begin bending your knees to perform the squat. Inhale as you perform this downward phase.
- Keep the dumbbell close to your body during the movement.
Focus on keeping your chest tall as you continue pressing your hips back and lowering to right at parallel or below and pause for 2 secs.
- Make sure your weight remains evenly distributed across your feet, or slightly more weighted toward your heels.
- Press through your heels and reverse to a standing position.

Pause goblet squat

Warm-up (leg warmup 1)

B. 4 Sets:
B1. Dumbbell split squat to RDL x 5 reps (right)
B2. Dumbbell split squat pulses x 5 reps (right)
B1. Dumbbell split squat to RDL x 5 reps (left)
B2. Dumbbell split squat pulses x 5 reps (left)
*Rest 20 seconds between sets

(right leg)

- Stand in a staggered stance with a dumbbell in each hand down by your side
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position
- Immediately bend forward to complete the split stance RDL
- Bring dumbbells close to your front foot where they almost touch the ground
- Stand back up to full extension to complete the rep
- Repeat with other leg forward

Dumbbell split squat + Split Stance RDL

Stay on same side (Right leg) 
- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Start a pulsating movement by coming up a very small amount and then lowering again 
- Repeat for specified reps and then do it again on the other leg.

Dumbbell split squat pulses

(left leg)
- Stand in a staggered stance with a dumbbell in each hand down by your side
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position
- Immediately bend forward to complete the split stance RDL
- Bring dumbbells close to your front foot where they almost touch the ground
- Stand back up to full extension to complete the rep
- Repeat with other leg forward

(left leg)
- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Start a pulsating movement by coming up a very small amount and then lowering again 
- Repeat for specified reps and then do it again on the other leg.

Circuit 1

C.    3 Sets:
C1. Dumbbell sumo squat x 20 reps (go heavy or use 2 DB's)
C2. Banded (or dumbbell) good morning x 20 reps
C3. Quick lunge with floor tap x 20 reps (alternating)
*Rest 20 seconds between sets

- Stand in a wide toed out stance with one dumbbell held by both hands (hold it by the head of the DB)
- Lower into a squat touching the dumbbell to the ground while keeping your back straight and chest up
- Stand up to full extension to complete the rep

Dumbbell sumo deadlift (single DB)

*Can do banded good mornings instead if you have a long resistance band

- Start shoulder-width apart
- Hinge forward holding the dumbbell with two hands right behind your neck 
- Bend at the knee slightly (lower as far as comfortable)
- As you come back up you should feel it in your hamstrings

Dumbbell or Banded good morning

10/side
- Start by getting into a lunge position
- Tap the floor with the opposite hand of the leg that is forward
- Staying low quickly lunge to the other foot and tap floor with other hand

Alternating Quick Lunges with Floor Tap

Circuit 2

D.    3 Sets:
D1. Touchdown squats x 20 reps
D2. 1 & ¼ dumbbell glute bridge x 15 reps (option to wear mini band above knees)
D3. Hamstring walkout x 5 reps
*Rest 20 seconds between sets

- Start in standing position with feet hip width apart
- Jump out into a squat stance while touching the ground with one hand
- Jump up and bring feet back together briefly before jumping back into squat stance and touch ground with other hand
- Repeat movement for desired amount of reps.

Touchdown squats

*Option to wear mini band above knee*

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place dumbbell at your hip area and hold with both hands.
- Drive through your heels and press your hips toward the ceiling, squeeze your glutes and hold briefly, come down about 1/4 way and then drive your hips up again and hold briefly.
- Come back down to the ground to complete the rep.
- Keep pelvis slightly tucked under during the entire movement

1 & 1/4 dumbbell glute bridge

- Begin in a supine position on the floor. Bend both knees, placing your feet flat on the ground with your feet close to your glutes. This is the starting position. 
- Initiate the exercise by extending the hips, driving your hips from the floor to perform a glute bridge. At the top of the motion, begin taking short, alternating steps.
- Continue until your legs are fully extended and your weight is supported on your heels. Hold the walkout position briefly, & then alternate steps back in to return to the bridge position.

Hamstring Walkout

Circuit 3

Dumbbell RDL 21’s:

Lower half of RDL x 7
Upper half of RDL x 7
Full RDL x 7
Perform the Romanian deadlift as described, but for the first seven reps, your range of motion will be limited to the lower half of the movement. Next, perform seven more reps in the upper half of the movement, and lastly, perform seven more reps with a full range of motion. This is one set. Perform 2 sets like this.  Try to use a heavier weight this week – we will repeat each week with the goal of increasing weight each week.

- Start with dumbbells in your hands as opposed to the floor with palms facing your body
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings (should be around lower shin/ankles) 
- Drive your hips forward until you come to the knee area and then lower back down 
- That completes one rep

Lower Half RDL

- Start with dumbbells in your hands as opposed to the floor with palms facing your body.
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you are at your knee area 
- Drive your hips forward until you come to fully extended and standing up straight
- That completes one rep

Upper Half RDL

- 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 RDL 21's

W2/D3 - Lower Body Focused

This is my 3rd time doing this program!  One of my faves!

Jennifer

I loved it!! Trying to push myself more w heavier weight & definitely felt the 🔥. Thanks for the recommendation Sarah♥️

Angie

W1/D1 - Lower Body-Focused

Gisele Rigo

Crystal

W1/D2 - Upper Body-Focused

W1/D3 - Lower Body-focused

Jessica Uranga

W1/D4 - Upper body-focused

Love that workout 🏋️‍♀️ 💪🏻

I love this program!  Second time doing it!🤩💪🏻

Huffin & puffin…. Awesome cardio session w resistance thrown into the mix!👊🏻🙌🏻💪🏻

W1/D5 - Full Body Fire

Loved it!  Legs are shaky!💪🏻💪🏻

Heart was definitely pumping! Great circuits👊🏻

W2/D1 - Lower Body-Focused

Tammy

Jules

W2/D2 - Upper Body-Focused

So good. I won’t be able to lift my arms later but I’M BACK!!!

Krystal

W2/D4 - Upper Body Focused

Heart pumping and blood flowing….great full body fire 🔥

That was fun!  Thank you!  I need purchase heavier weights already! 💪🏻💪🏻

W2/D3 - Lower Body Focused

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