Name: Playbook - Sarah Herse - W3/D1 - Lower Body (Quads & Glutes Focused)
Uploaded: 2024-03-20T21:08:55.148Z
Duration: 60 min
Description: W3/D1 - Lower Body (Quads & Glutes Focused)

Cori

Take out the banded exercises. They are annoying

Emily

Diana

Kelly

Ashley Chapman

Brandy

Sarah Herse

A. Warm-up x 2 sets 
A1. Leg swings x 10/leg
A2. Russian baby maker x 10 reps
A3. Lunge with reach x 10 reps (5/side, alternating)
A4. Banded (or bodyweight) good morning x 10 reps 
A5. Air squat x 10 reps
 
B. 4 Sets
B1. Back squat
1 x 8 @ 75%-77% of 1 rep max (should fee heavy!)
2 x 4 @ 80%
1 x 6 @ 75%
*Rest 90 sec b/w sets
**If you don’t know your 1RM, use an online calculator or choose weights based on feel
 
C. 4 Sets
C1. Band resisted KB (or DB) deadlift x 15 reps
C2. Band resisted body weight squat x 15 reps
*Rest 1 min between sets
**focus on contracting the glutes on each rep
**If you don’t have a place to tie the band, sub with a mini band above the knees or skip it all together. 
 
D. 4 Sets
D1. Leg press narrow stance
1 x 20
1 x 15
1 x 12
1 x 10
*Increasing in weight each set – push yourself!
**Rest 90 sec between sets
 
E. 4 Sets
E1. Machine abduction leaning back x 10 reps
E2. Machine abduction leaning forward x 10 reps
*Rest 45 sec between sets
 
F.4 Sets
F1. Leg extension
1 x 20
1 x 15
1 x 10
1 x 10 + dropset 10 + dropset 10 (you will do 30 reps but dropping weight after each 10)
*Rest 45 sec b/w sets
**Increase in weight for the first 3 sets, then do same weight to start 4th set before dropping

G. Optional glute burnout x 2 sets
G1. Banded glute bridges x 20 reps
G2. Glute bridge abduction x 20 reps
G3. Donkey kicks (with mini band) x 20 reps/leg
G4. Glute march with mini band x 20 reps (10/leg, alternating)
*Rest 60 seconds between sets

A. Warm Up x 2 Sets:
A1. Leg swings x 10/leg
A2. Russian baby maker x 10 reps
A3. Lunge with reach x 10 reps (5/side, alternating)
A4. Banded (or bodyweight) good morning x 10 reps
A5. Air squat x 10 reps

(10/leg - 20 total swings)

- 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

- Put your feet a little wider than where you would normally squat, toes turned out only slightly, and lean down to grab the tops of your feet. 
- Bend your knees a bit and push your elbows back inside your thighs toward your groin; your elbows should be bent, not straight. 
- Push your elbows out against the insides of your thighs as you drop your hips until you’re in a partial squat, pushing out hard with the elbows, and resting at least part of your bodyweight on the arms so that your own weight further spreads the thighs.

Russian baby makers

(5/side - alternating for 10 total reps)

- Begin in a runner's lunge, and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for a few seconds
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold for a few seconds
- Repeat this sequence on the other leg.

Lunge with reach (twisting)

*Can do bodyweight good mornings*

- 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

- 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

Warm Up (Lower Body 7)

B. 4 Sets:
B1. Back squat
1 x  8 @ 75%-77% of 1 rep max (should fee heavy!)
2 x 4 @ 80%
1 x 6 @ 75%
*Rest 90 seconds between sets
**If you don’t know your 1RM, use an online calculator or choose
weights based on feel

- Should-width stance with hands just outside shoulders and full grip on the bar
- Bar rests on upper back, elbows pointed slightly back
- Keep in line with toes and lumbar curve maintained
- Hips descend back and down and squat below parallel
- Drive feet through floor and push knees out until full extension is reached to complete the rep.

Barbell back squat

C. 4 Sets:
C1. Band resisted KB deadlift x 15 reps
C2. Band resisted body weight squat x 15 reps
*Rest 1 minute between sets
**focus on contracting the glutes on each rep
**If you don’t have a place to tie the band, sub with a mini band above the knees

- Wrap a band around the rig a little lower than hip height and place around your hip crease area.
- Stand with a kettlebell placed between your feet.
- Push the hips backward while hinging and maintaining a straight back.
- Bend the knees keeping your back straight with your chest lifted.
- Grab the handles of the kettlebell with both hands.
- Push into the ground to stand up with straight arms and lift the kettlebell just above the knees.
- Keep your glutes tight and do not lean backward.

Band resisted kettlebell deadlift

- Place a band around the lower part of the rig and then the other end around your hips and step out about two feet (where you feel tension in band)
- 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.

Band resisted body weight squat

Circuit 1

D. 4 Sets:
D1. Leg press narrow stance
1 x 20
1 x 15
1 x 12
1 x 10
*Increasing in weight each set – push yourself!
**Rest 90 seconds between sets

- Place your legs on the platform directly in front of you at a narrow stance (inside shoulder width).
- Lower the safety bars holding the weighted platform in place & 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. 
- Slowly lower the platform until your hip crease is below knee crease
- Pushing through your feet go until you are back in starting position and repeat for recommended amount of reps.

Leg Press - Narrow Stance

E. 4 Sets
E1. Machine abduction leaning back x 10 reps
E2. Machine abduction leaning forward x 10 reps
*Rest 45 sec between sets

- Sit in chair and have pads on the outside of knees
- Leaning backwards push against the pads as far as able
- Control the movement back to starting position and repeat for recommended amount of reps

Machine Abduction Leaning Back

- Sit in chair and have pads on the outside of knees
- Leaning forward push against the pads as far as able
- Control the movement back to starting position and repeat for recommended amount of reps

Machine Abduction Leaning Forward

Circuit 2

F.4 Sets
F1. Leg extension
1 x 20
1 x 15
1 x 10
1 x 10 + dropset 10 + dropset 10 (you will do 30 reps but dropping weight after each 10)
*Rest 45 seconds between sets
**Increase in weight for the first 3 sets, then do same weight to start 4th set before dropping

- Choose your weight & sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Also, make sure that your legs form a 90-degree angle b/w the lower & upper leg.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale

Leg extensions

G. 2 sets
G1. Banded glute bridges x 20 reps
G2. Glute bridge abduction x 20 reps
G3. Donkey kicks (with mini band) x 20 reps/leg
G4. Glute march with mini band x 20 reps (10/leg, alternating)
*Rest 60 seconds between sets

- Place a mini band around your lower thigh and lie flat on your back with your feet planted on the ground.
- 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

Banded glute bridges

- Lie faceup on the floor with your knees bent and your feet on the floor.
- Raise your hips until your body forms a straight line from your shoulders to your knees.
- Hold for a count, then return to the starting position.
- Repeat for recommended amount of reps

Glute bridge abduction

20/leg

- 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

- 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.

W3/D1 - Lower Body (Quads & Glutes Focused)

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