Name: Playbook - Sarah Herse - W2/D5 Lower Body
Uploaded: 2024-03-20T21:08:54.481Z
Duration: 60 min
Description: W2/D5 Lower Body

Jessi Mollak

Rachel

Warm-up x 3 sets
Bike (or cardio of choice) x 60 seconds
Alternating Cossack Squats x 12 reps
Glute march x 60 seconds
bottom of squat hold x 30 seconds
Rest 30 seconds between sets


A. 4 sets
A1. Leg Press x 10 reps
*Sub with barbell front squats if needed
A2. Calf raise on Leg Press machine x 15 reps
*Sub with barbell calf raises if needed
*Rest 1 minute between sets
 
B. 3 sets
B1. Dumbbell Deficit Curtsy Lunges x 10 per leg, not alternating
*Rest 1 minute between sets
 
C. 3 sets
C1. Dumbbell RDL x 10 reps with 3 count eccentric (lower down slowly then explode up)
C2. Banded deadlift x 20 reps at fast tempo (sub with light DB's if you don't have a band)
*Rest 1 minute between sets
 
D. 3 sets
D1. Single leg hip thrust x 15/leg
Pause each rep at the top
D2. Goblet Squat x 20 reps with constant tension*
*Try to increase weight this week
*Rest 1 minute between sets
 
E. 2 sets: Cardio (optional)
*On a rower or bike
3 min at moderate pace
rest 1 min
then 4 x 45 seconds at fast pace, 30 seconds rest
1 min rest

Warm-up x 3 sets
Bike (or cardio of choice) x 60 seconds
Alternating Cossack Squats x 12 reps
Glute march x 60 seconds
bottom of squat hold x 30 seconds
Rest 30 seconds between sets

- 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 or cardio of choice

- Set up with your feet nice and wide, standing tall. Adjust your stance based on what feels comfortable for you and allows you to achieve the greatest end range of motion without movement compensations.
- Hold a kettlebell or dumbbell at your chest with your elbows tight against you.
- Squat down to a full deep squat on one side, keeping both heels on the ground. In the bottom position, the squatting leg is fully flexed at the ankle, the knee is out over the toe, the other leg is straight, and the torso is upright.
- As you squat down, externally rotate the straight leg so that the toes come up off the ground while the heel stays firmly planted.
- Press into the ground through the bent leg to bring yourself back up to the starting position, standing tall in your wide stance.
- Repeat on opposite side to complete the rep.

Cossack squat alternating

- Lie face up on the floor with your knees bent and feet flat on the floor. 
- Raise your hips so your body forms a straight line from your shoulders to your knees. 
- Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. 
- Continue alternating back and forth.

Glute march

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees or right below parallel 
- Hold position for recommended amount of time
- Be sure to keep core engaged and breathing the entire time

Bottom of squat hold

Warmup

A. 4 sets
A1. Leg Press x 10 reps
*Sub with barbell front squats if needed
A2. Calf raise on Leg Press machine x 15 reps
*Sub with barbell calf raises if needed
*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 or barbell front squats

- Sit down at the leg press machine and rest your feet so just your toes are resting at the bottom of the platform.
 - Push your toes into the platform as far back as you can while keeping your feet against the platform. Return under control to the start position and repeat.

Calf raises on leg press (or with barbell)

Circuit 1

B. 3 sets
B1. Dumbbell Deficit Curtsy Lunges x 10 per leg, not alternating
*Rest 1 minute between sets

- Stand with your feet shoulder-width apart and your arms down at your sides on an elevated surface (2-3" deficit) 
- Holding two dumbbells by your sides (palms facing each other)
- Putting your weight into your right foot, step back and around with your left foot — almost as if you’re curtsying (keep dumbbells/arms by your side and chest tall) 
- Stop lunging when your right thigh is parallel to the ground.
- Begin to straighten your right leg, pushing up through your heel, and returning your left foot to the starting position.
-Repeat the movement for the other leg

Dumbbell deficit curtsy lunges

C. 3 sets
C1. Dumbbell RDL x 10 reps with 3 count eccentric (lower down slowly then explode up)
C2. Banded deadlift x 20 reps at fast tempo (sub with light DB's if you don't have a band)
*Rest 1 minute between sets

with 3 count eccentric (lower down slowly then explode up)
- 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 (add tempo)

- Stand on a resistance band with the end of the band in each hand.
- Keep back flat and core engaged. 
- Send hips backwards as you lower down, then squeeze glute at the top.

Banded deadlift

Circuit 1 - Deadlift superset

D. 3 sets
D1. Single leg hip thrust x 15/leg (pause each rep at the top)
D2. Goblet Squat x 20 reps with constant tension* (no pause at top or bottom)
*Try to increase weight this week
*Rest 1 minute between sets

use no weight or very light weight & focus on engaging glutes.  Pause each rep at the top

- Start by placing your upper back against a bench with one knee bent at about 90 degrees and the foot of the same leg flat on the floor — this will be your working leg.
- Lift your other leg, bending your knee until both your hip and knee form a 90-degree angle.
- Lay your arms out flat on the bench, or bend your elbows to rest your head in your hands. Focus on using your upper back as a pivot point as opposed to using your elbows to create force and drive the movement.
- Contract the glute of the working leg and lift your hips until they’re in line with your torso.
- Briefly hold this position while continuing to squeeze your glute, and finally, return to the starting position.

Single leg hipthrust

- Stand holding a dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down until your hips are below parallel
- Hold that position for recommended amount of time
- Drive through feet to stand up to return to starting position

Constant Tension Goblet Squat

Circuit 2

E. 2 sets: Cardio (optional)
*On a rower or bike or run
3 min at moderate pace
rest 1 min
then 4 x 45 seconds at fast pace, 30 seconds rest
1 min rest

- 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/Row/Run

W2/D5 Lower Body

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

Shannon Aguirre

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

Pavallam

W2/D3 Lower 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 🤷‍♀️

It was amazing!! Thanks so much fo me putting all this together!

W2/D5 Lower Body

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