Name: Playbook - Sarah Herse - W2/D3 Lower Body
Uploaded: 2024-03-20T21:08:54.422Z
Duration: 60 min
Description: W2/D3 Lower Body

Shannon Aguirre

Rachel

Pavallam

A. 3 sets
A1. Deadlift x 4 reps @ 80% of 1 rep max
*Rest 90 seconds between sets
 
B. 3 sets
B1. Barbell Hip Thrust  x 15 
*Try to increase in weight from last week
B2. Dumbbell Bench Step Ups x 20, alternating legs
*Rest 1 minute between sets
 
C. 3 sets
C1. Barbell Reverse Lunges x 10/leg (not alternating) 
*Rest 90 seconds between sets
 
D. 3 sets
D1. Dumbbell RDL x 12 reps
D2. Banded lateral walks in place x 30 reps (15/side)
*Rest 1 minute between sets
 
E. 3 sets: High Intensity Circuit (optional)
E1. Alternating Dumbbell Snatches x 20 reps (10/side)
E2. Alternating Single leg v-ups  x 20 reps
E3. Goblet reverse lunges x 20 reps
E4. Alternating Plank Shoulder Taps (can do from knees if needed) x 20 reps
E5. Goblet squats x 20 reps
*women, try for 15-35# DB's, men 25-50#

Warm up
3 sets
50 mock jump rope
10 air squats
10 banded good mornings
10 step-ups

- 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

Air squat

Banded good morning

Banded  box step ups

Warmup

A. 3 sets
A1. Deadlift x 4 reps @ 80% of 1 rep max
*Rest 90 seconds between sets

- Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
- With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.

Barbell deadlift

B. 3 sets
B1. Barbell Hip Thrust  x 15 
*Try to increase in weight from last week, sub with dumbbell if needed
B2. Dumbbell Bench Step Ups x 20, alternating legs
*Rest 1 minute between sets

Try to increase load from last week! Sub with dumbbell if needed

- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Barbell hip thrust

10/side, alternating

- Stand in front of a bench or step, holding a pair of dumbbells with your arms by your side, palms facing in.
- Step up onto the bench and press through the foot on the bench/box to straighten your leg and come to full extension at top of the box, while lifting the other leg up to the box.
- Slowly lower your leg back to the starting position in a controlled decent and place both feet on the ground.
- Alternate legs and repeat.

Dumbbell alternating step-ups

Circuit 1

10/leg not alternating

- Start with the barbell on you upper back/traps, similar to a back squat.
- Set the back and place the majority of the loading in your right leg as you step your left leg backwards.
- With the hips loaded underneath the torso, and weight properly dispersed in the right heel and midfoot, stand up with a vertical torso.
- As you stand back up, bring your left leg back to the original position.
- Repeat for repetitions on the same leg before switching to the other leg.

Barbell reverse lunge

D. 3 sets
D1. Dumbbell RDL x 12 reps
D2. Banded lateral walks in place x 30 reps (15/side)
*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

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

Banded lateral walks in place

Circuit 2

E. 3 sets: High Intensity Circuit (optional)
E1. Alternating Dumbbell Snatches x 20 reps (10/side)
E2. Alternating Single leg v-ups  x 20 reps (10/side)
E3. Goblet Reverse Lunges x 20 reps (10/side)
E4. Alternating Plank Shoulder Taps (can do from knees if needed) x 20 reps (10/side)
E5. Goblet squats x 20 reps
*women, try for 15-35# DB's, men 25-50#

- Start with a dumbbell directly below you so that you are standing over it evenly. Squat down so that you are in a similar start position to a deadlift, with the chest and head up and shoulders slightly higher than the hips.
-Lift the dumbbell with the legs and back, coming straight up with the dumbbell, making sure not to bend the arm early. The arm should remain straight until the dumbbell gets to about the hip, in which the momentum from the first part of the pull should seamlessly transition into the arm, pulling upward on the dumbbell to continue its ascent. Once you have pulled as high as you can, turn the elbow underneath the dumbbell to end up with the weight overhead.
-Once the dumbbell has traveled overhead, dip while receiving the dumbbell.

Dumbbell alternating snatch

- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up while lifting your left leg up. Pause at the top and reach for your toes before rolling slowly back down to the mat. 
- Then perform on the other side.

Single leg v-ups

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- Hold a dumbbell at chest height 1-2" away from your body.
- To return to the standing position, press off of the front foot.

Goblet reverse lunges

- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side.

Plank shoulders taps

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend you legs to come back up

Goblet squat

Circuit 3 - High Intensity Circuit (optional)

W2/D3 Lower Body

Loved this first workout! Really excited to start this program!

Omg I hate burpee’s but I did them trust the process and remember those goals! I can finally do cossack squats!!!! Great workout!

Marybelle

W1/D1 Lower Body

Starting this program for the second time after having my second baby. It got me back in shape after my first and I’m excited and ready for round 2 💪🏼

Whitney

I like to finish each workout with a metcon—love that these are already included in this program and I don’t have to think about it

W1/D2 Upper Body

Intense leg day but my back is always so angry by the time I get to split squats. Personally have to modify to finish.

Marlene

W1/D3 Lower Body

The timed circuit was a bit confusing but otherwise I loved it.

This program is my favorite from Sarah Herse so far! Feeling great 💪🏼💪🏼

That optional work out was hard I only did the first round 😞

W1/D4 Upper Body

I finally have joined a gym that is not “class” based. I wasn’t sure how it was going to go without a coach telling me what to do, but workouts are great to keep me focused on exactly what to do from start to finish. The video demos are key. Thanks Sarah!

Trish Hayes

Loved it!!  Targeted all the right areas 💗!

Rene

Marieve Carriere

W1/D5 Lower Body

Chris

Wowww!! My legs are on 🔥🔥! Loved it!!

W2/D1 Lower Body

Wow! That last circuit… YAZ ❤️‍🔥

Corina

W2/D2 Upper Body

Love the workout, especially the high intensity. Only trouble was the arm circuit. Not sure if I'm supposed to go straight through and then rest, or rest 30 secs between each exercise then repeat for 3 🤷‍♀️

W2/D3 Lower Body

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