Name: Playbook - Sarah Herse - W2/D3 Lower Body
Uploaded: 2024-03-20T21:08:54.985Z
Duration: 60 min
Description: W2/D3 Lower Body

Substation for leg press was squats w my rack.   Loved it per usual!

Tristin

Yesenia

December

Shirley

Rosalind

My legs are going to be sore tomorrow 😩👍💪

I wasn’t feeling the gym. I stayed home and sub with the wts I own. It was still a great workout! Burning legs and glutes.

Marybelle

Nadine

Warm up
3 sets
50 jumping jacks
10 air squats
10 banded good mornings
10 alternating step-ups (light dumbbells or just body weight)
 
A. 3 sets
A1.  Smith Machine Split Squat x 12/leg (not alternating)
*If you do not have a Smith Machine, you can just do these with dumbbells
Rest 1 minute between sets
 
B. 3 sets
B1. Dumbbell Glute Bridge x 16 reps
**Try to add a 2 second pause at the top of each rep and squeeze your glutes
B2. Dumbbell walking lunges x 20 reps, alternating legs (10/leg)
Rest 1 minute between sets

C. 3 sets
C1. Leg press x 12 reps
*if you do not have a leg press, sub with dumbbell goblet squats
C2. Dumbbell staggered stance RDL x 10/leg
Rest 1 minute between sets

D. 3 sets
D1. Decline bench sit-up x 12 reps
*Can sub with regular sit-ups
Rest 1 minute between sets
 
E. Glute Burnout (optional): 2 sets
E1. Feet elevated glute bridge with abduction (using mini band): 20 reps
E2. Donkey kicks with mini band: 20 / side
E3. Banded seated abduction: 20 reps
Rest 2 minutes between sets

Warm up
3 sets
50 jumping jacks
10 air squats
10 banded good mornings
10 alternating step-ups (light dumbbells or just body weight)

- 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

- 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

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- 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.
- Repeat for the desired number of repetitions.

Banded good morning

- 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

Warmup

12 per leg

*If you do not have a Smith Machine, you can just do these with a regular barbell

- Place barbell on your trap area and hands just outside your shoulders around the bar.
- Take a step back with one of your legs to lunge down
- Keep feet planted in lunge position as you lower down. Try to get your knee all the way to the ground (or close to it). Should be making a 90 degree angle on the front let.
- Drive through that front foot to come up to full extension to complete rep.

Smith machine split squat

B. 3 sets
B1. Dumbbell Glute Bridge x 16 reps
**Try to add a 2 second pause at the top of each rep and squeeze your glutes
B2. Dumbbell walking lunges x 20 reps, alternating legs (10/leg)
Rest 1 minute between sets

Pause each rep at the top for 2 seconds

- Lay flat on the ground, knees bent and feet planted on the floor. - Press your hips toward the ceiling and hold them there. - Hold a dumbbell in each hand, straight up toward the ceiling before lowering the dumbbells to your chest, upper arms 6" away from your body. - Gently touch your elbows to the floor before pressing back up.

Dumbbell glute bridge

- Set up with your feet shoulder width apart and a dumbbell in each hand.
- Step forward with one leg and allow both knees to bend simultaneously.
- Descend until the back knee touches the floor.
- Drive through the front foot and extend the knee as you stand up fully and return to the starting position.
- Repeat on the opposite leg.
- Repeat the desired number of repetitions.

Dumbbell walking lunges

Circuit 1

C. 3 sets
C1. Leg press x 12 reps
*Sub with goblet squats if you don't have this machine
C2. Dumbbell staggered stance RDL x 10/leg
Rest 1 minute between sets

- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- As you inhale, slowly lower the platform until your hip crease is below knee crease
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg press

10/leg

- Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground.
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. 
- Come back up to the start position, by pushing your glutes forward. 
- Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

Dumbbell staggered stance RDL

Circuit 2

Can sub with regular or dumbbell sit-ups

- Sit on the bench with bent knees and your feet under the padded bar (can adjust angle of bench to increase/decrease difficulty).
- Using momentum from your arms, lift your torso up to bring your chest to your thighs.
- Pause here for a few seconds, then return to the starting position in a controlled decent to complete the rep.

Decline sit-up

E. Glute Burnout (optional): 2 sets
E1. Feet elevated glute bridge with abduction (using mini band): 20 reps
E2. Donkey kicks with mini band: 20 / side
E3. Banded seated abduction: 20 reps
Rest 2 minutes between sets

- Place a mini band around your lower thigh and lie flat on your back with your feet elevated on a box or bench.
- 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

Feet elevated glute bridge with mini band

- Get down on all fours, wrap the mini band around your lower thighs (right above knee area).
- Kick back with your left leg and squeeze the glutes.
- Bend the knee, lower the leg and repeat this movement for the duration of the set.
- Switch legs and repeat.

Donkey kicks with mini band

- Sit on a flat bench/box with your back straight and your feet on the floor. It should be sitting like you are sitting in a straight back chair. Your hands should be holding on to the side of the bench near your hips.
- Put a resistance band around both legs right above the knees.
- In one motion, push your knees away from each other and then push back to touching each other. It should look like your are doing a butterfly with your knees.

Seated abduction with mini band

Circuit 3

W2/D3 Lower Body

Gisele Rigo

My first workout after being inconsistent for years. I love lifting and it feels like a nice pace to start with!

Kelly

Yes! What a brilliant start to this year. Thanks Sarah!

Terry

W1/D1 Lower Body

Karie

That burnout was a killer. My arms are hello!

Arms are noodles feeling the burn. Great feeling!

Shannon

W1/D2 Upper Body

A bit too difficult for a beginner. I was only able to do two reps of the main circuits and couldn’t finish the last one. Enjoyed the exercises though!

Megan

W1/D3 Lower Body

Wow, that was tough. I finished, but had to skip two of the pull up rounds.

Marsi

W1/D4 Upper Body

Skipped the calf raises cuz my gym doesn’t have that machine. Found it a little challenging to go from a machine to free weight and still have the machine available at a crowded gym

W2/D1 Lower Body

Great! I did benchpress w a bar. Getting stronger everyday! 💪🏽🥰

Paulette

W2/D2 Upper Body

W2/D4 Upper Body

Are you trying to kill me?  This was a hard one. 😓

W3/D1 Lower Body

I love that I can add what weight I am using 😀

Marlene

Holy moly that shoulder burn out was killer and I went light 🥵

Whitney

Kaylea

W3/D2 Upper Body

W3/D3 Lower Body

Couldn’t do the overhead press w bands. 😩😢

W3/D4 Upper Body

Burnout was down right offensive, loved it!! Great workout!!

Diana

W4/D1 Lower Body

W4/D2 Upper Body

W4/D3 Lower Body

Do typically add cardio to these workouts?

Erika

W4/D4 Upper Body

W5/D1 Lower Body

W5/D2 Upper Body

W5/D3 Lower Body

Missed you 
Came back to the app today!!!

W5/D4 Upper Body

🥵 I feel like the intensity just kicked up 110%

W6/D1 Lower Body

Build muscle and lose a little bit of belly fat but mainly wanna target muscle growth

W2/D3 Lower Body

Community

More workouts from Sarah Herse