Name: Playbook - Sarah Herse - W2/D3 Lower Body
Uploaded: 2024-03-20T21:08:54.640Z
Duration: 75 min
Description: W2/D3 Lower Body

Gurl, you really killed me today. I really couldn't even imagine I could push through this, but here am I, sweaty at the end.

Alic

Those mountain climbers toward the end wrecked me ❤️❤️

Madi

Casey

Perfect leg day the following day after running

Misha SWB

Seeing results after only 7 workouts!  Love it!

Kelly

Francess

That one was possibly the hardest yet…wow, your combos really fired the quads and glutes like no other!

Mackenzie

Great! Was able to do most of the workout and I am loving the program! Have figured out when I need to do a back friendly exercises instead of ones stated so it is going well!

Curious about your app users in the sense of people generally at home/crossfit gym/commercial gym?

Sometimes it is difficult to do your circuits in the commercial gym, especially when it is busy and trying to do each movement but not take up three machines. Not a huge deal, just a little thing I have noticed with majority of your circuits!

Hannah

Warm-up x 2 sets
Jump rope x 30 Seconds
Bottom of Squat hold x 20 seconds
Banded Good Mornings x 20 reps
Alternating Reverse Lunges x 10 reps
Rest 30 seconds between sets.
 
A. 8 sets : EMOM
A1. Sumo Deadlift x 2 reps with 1 second pause below knee
*Start @ ~65% of 1 rep max & work up heavy but do not go to failure
 
B. 4 sets
B1. Barbell Hip Thrust x 12 reps
*2 second pause at the top of each rep.
Rest 90 seconds between sets
 
C. 3 sets
C1. Band Assisted Quad Leanback x 12 reps
C2. Spanish Squat x 20 reps
Rest 1 minute between sets
 
D. 2 sets : Circuit 1
D1. Dumbbell RDL x 10 reps
D2. Band pull throughs with heavy band x 15 reps
Rest as needed between sets.
 
E. High Intensity Circuit 2
3 rounds for time:
E1. Row x 500 meters (or Run)
E2. Russian Kettlebell Swings x 30 reps
E3. Mountain climbers (heel to hand) x 30 reps

Warm-up x 2 sets
Jump rope x 30 Seconds
Bottom of Squat hold x 20 seconds
Banded Good Mornings x 20 reps
Alternating Reverse Lunges x 10 reps
Rest 30 seconds between sets.

- 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

Bottom of squat hold with mini band

Banded good morning

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- To return to the standing position, press off of the front foot.

Bodyweight reverse lunges alternating

Warmup

A. 8 sets : EMOM
A1. Sumo Deadlift x 2 reps with 1 second pause below knee
*Start @ ~65% of 1 rep max & work up heavy but do not go to failure

- Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
- Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- Return the weight to the ground by bending at the hips and controlling the weight on the way down

Barbell sumo deadlift

B. 4 sets
B1. Barbell Hip Thrust x 12 reps
*2 second pause at the top of each rep.
Rest 90 seconds between sets

- 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

C. 3 sets
C1. Band Assisted Quad Leanback x 12 reps
C2. Spanish Squat x 20 reps
Rest 1 minute between sets

Grab a mat, kneel down, and sit on top of your feet 
If trying this exercise for the first time, place the knees and feet close together, approximately hip-width apart. If you are more advanced, have the feet and knees slightly wider
Sit up in a tall kneeling position, push the hips forward, and lock the rib cage down. You’re looking to create a straight line down the front of your body, especially at the hips. This is to create a stretch at the hip flexor muscles (see part 1 of the image below).
Lower the shoulders towards the floor by bending at the knee, maintaining the “plank” position previously created. If hip extension is maintained, and the core adequately braced, there should be no strain on the low back, and an intense stretch felt down the front of the legs.
Continue to lean back as far as it is possible to control, then squeeze the quads to return to the starting position (this may not be very far to begin with). It is crucial to NOT let the hips drop backwards at any point

Band assisted quad leanback

Keep shins vertical as you sit back into a squat (use a heavy band that can support this). You should feel this in your quads

Spanish squat

Circuit 1

D. 2 sets 
D1. Dumbbell RDL x 10 reps
D2. Band or cable pull throughs x 15 reps
Rest as needed 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

-Practice cable pull-throughs by starting in a standing position with your back to a cable pulley machine. 
-Hinge your hips, grab the rope attachment between your legs, and pull it forward with a controlled movement.
-With proper form, cable pull-throughs can promote hypertrophy, or muscle growth, in your glutes

Band or Cable pull-through

Circuit 2

E. High Intensity Circuit 
3 rounds for time:
E1. Bike x 1000 meters (or run/row 500m)
E2. Russian Kettlebell Swings x 30 reps
E3. Mountain climbers (heel to hand) x 30 reps (15/side)

- Sit on the stationary bike, with the seat far enough away that your knee is slightly bent, but not locked.
- As you pedal, adjust resistance as necessary.

Bike

Try for a moderate weight here, 15-36# for women, 26-53# for men

Russian kettlebell swings

Mountain climbers (heel to hand)

High Intensity Circuit

W2/D3 Lower Body

Madison

First day of this one and I am absolutely loving it! Love the explosiveness 😁

Whitney

W1/D1 Lower Body

Day 2 and I'm truly loving the Olympic lifts

Rebekah

W1/D2 Upper Body

Awesome workout! Loved the circuit at the end. Really looking forward to completing this program. These workouts are so  what I needed right now.

Siobhan

Dominika

W1/D3 Lower Body

That tabata at the end was killer, I barely made it through 😭

Got to make it to the gym before work and this workout was perfect!

Ashley Chapman

Great workout! Love, love, love the stretches at the end! Wish there are stretches for each day

W1/D4 Upper Body

The only thing that got me through the last part was the descending ladder!💪🏻😂

Jennifer

I was super stoked about today but I unfortunately hurt my back on the front squat. Listened to my body and skipped most everything else. That being said, this is week one and I'm loving this program and my first time with Olympic lifting. Here's to quick healing!

W1/D5 Full Body

🥵 Oh my. Definitely kicking up the challenge. Today was a finisher.

This one made me feel 43 🤣
Good stuff!  Growin them 💪

W2/D1 Lower Body

LANA

W2/D2 Upper Body

Love these so much! Just enough challenge to push my self but not give up!

Laura

W2/D4 Upper Body

Those wall walls got me 😮‍💨!  Thanks for the great workout 🏋️‍♀️

W2/D3 Lower Body

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