Name: Playbook - Sarah Herse - W3/D1 Lower Body
Uploaded: 2024-03-20T21:08:54.509Z
Duration: 60 min
Description: W3/D1 Lower Body

That high intensity circuit finished me off 🔥🥵

Whitney

Chris

Loved it!!  Nice combo with lunges and straight bar RDL’s 🔥🔥🔥

Rene

Pavallam

Warmup x 3 sets
20 heel to hand mountain climbers
10 slow air squats
20 glute bridges

A. 4 sets
A1. Back Squat
1 x 5 reps @ 70% of 1 rep max (Note: if you do not know your one rep max, find weights that feel challenging in this rep range)
1 x 3 reps @ 80%
1 x 1 rep @ 90%
1 x 10 reps @ 75%
*Rest 2 minutes between sets
 
B. 4 sets
B1. Barbell RDL x 12 reps
*Rest 90 seconds between sets
 
B. 3 sets
B1. Dumbbell walking lunges x 16 reps
B2. Cable  straight bar RDL x 10 reps 
(can sub with banded or DB RDLs)
*Rest 30 seconds between sets
 
C. 3 sets
C1. Side lying hip abduction with band x 20/side
C2. Dumbbell frog pump x 20 reps
*Rest 30 seconds between sets
 
D. 3 sets
D1. Supported leg raise x 15 reps
(Can sub with hanging or lying leg raises if needed)
*Rest 1 minute between sets
 
E. 5 rounds for time: High Intensity Circuit (optional)
E1. Kettlebell (or dumbbell) swings x 10 reps
E2. Goblet Squats x 15 reps
E3. Sit-ups x 20 reps
E4. DB foot taps x 30 reps

Warmup x 3 sets
20 heel to hand mountain climbers
10 slow air squats
20 glute bridges

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the foot is approximately next to your hand. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed next to your other hand. 
- Repeat in an alternating fashion.

Mountain climbers (heel to hand)

- 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

- Lie flat on your back with feet planted on 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

Glute bridges

Warmup

1 x 5 reps @ 70% of 1 rep max (Note: if you do not know your one rep max, find weights that feel challenging in this rep range)
1 x 3 reps @ 80%
1 x 1 rep @ 90%
1 x 10 reps @75%
*Rest 2 minutes 

- Start with a hip-width stance
- Descend by flexing the knees                                                                                                                                                                                                   - Push your hips back                                                                                                                                                                                                                     - Ensure that your knees stay aligned with your feet                                                                                                                                                                      - Keep your torso as upright as possible
- Drive the weight upward by extending your legs

Barbell back squat

B. 4 sets
B1. Barbell RDL x 12 reps
*Rest 90 seconds between sets

- Hold a bar 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 bar by moving your butt back as far as you can. Keep the bar 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.

Barbell RDL

B. 3 sets
B1. Dumbbell walking lunges x 16 reps (8/side)
B2. Cable  straight bar RDL x 10 reps 
(can sub with banded or DB RDLs)
*Rest 30 seconds between sets

- 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

(can sub with banded or DB RDLs if needed)
- Adjust the carriage so that it's at the bottom of the cable machine. Attach a straight bar to the pulley on the carriage of a cable station. You should be facing the pulley.
- Select the amount of resistance you want. 
- Facing the pulley, grab the bar, and step approximately three feet away from the machine.
- With a slight bend in your knees, slowly bend at your hips (this is a hinge movement pattern) as you simultaneously extend your arms forward. Your core should be engaged, and your back should be flat.
- Then squeeze your glutes to stand back up as you simultaneously pull arms back by your thigh/hip area (keep them straight). 
- Once you reach full extension that completes one rep.

Cable straight bar (or DB) RDLs

Circuit 1

C. 3 sets
C1. Side lying hip abduction with band x 20/side
C2. Dumbbell frog pump x 20 reps
*Rest 30 seconds between sets

- Place a band right above your knee area
- Lay on your side on a bench 
- Place your bottom arm underneath your head, or where it is comfortable and place the top arm on the bench for stability 
- Bending your bottom leg so it makes a 90 degree angle and your top leg straight
- Raise your top leg directly up towards the ceiling pushing against the band. Be sure to control the descent and maintaining engage core throughout.

Side lying abduction with mini band on bench

*can sub with glute bridges if preferred
- Lying on your back, bend at the knees, and press the bottom your feet together, holding dumbbell 
- Drive your knees toward the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Dumbbell frog pumps

Circuit 2

*Can sub with lying leg raises if needed

- Stand in the captain's chair frame and place your forearms on the padded armrests. Grab the handles, if available. 
- Check that your arm position is firm (stable arms enable you to lift your legs with proper form). Your back should be straight.
- Inhale and engage your abdominal muscles to prepare for the leg lift.
- Bend your knees slightly and raise your legs upward until your quads are parallel to the ground. Lower your legs in a controlled movement, exhaling as you go, until you're back in the starting position.

Supported (or hanging/lying) leg raise

E. 5 rounds for time: High Intensity Circuit (optional)
E1. Kettlebell swings x 10 reps
E2. Goblet Squats x 15 reps
E3. Sit-ups x 20 reps
E4. DB foot taps x 30 reps

- Stand with your feet as wide as your hips, then put a slight bend in your knees, maintain a flat back and engage your core muscles
- Using both hands, hold the kettlebell with an overhand grip
- Start with the kettlebell hanging between your thighs.
 - Your wrists should lightly touch your legs
- Lean forward slightly. Using your hips, swing the kettlebell up to eye level and then control the swing on the way back down and repeat.

Russian kettlebell swings

- 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

- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Using your arms, touch the ground above you and then swing them forward to assist you on getting your upper body off the ground and then touch the floor by your feet and lower back down to complete one rep.

Sit-ups

- Start in a standing position and place one dumbbell out in front of you on the ground
- Start by tapping one foot on the dumbbell and then quickly hopping to the other foot "In a running in place motion"
- Alternating taps on dumbbell with feet for desired amount of reps

Dumbbell foot taps

Circuit 3 - Optional High Intensity Circuit

W3/D1 Lower Body

Rachel

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 💪🏼

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 💗!

Marieve Carriere

W1/D5 Lower Body

Wowww!! My legs are on 🔥🔥! Loved it!!

W2/D1 Lower Body

Wow! That last circuit… YAZ ❤️‍🔥

Corina

W2/D2 Upper Body

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!

Shelly

Samantha

W2/D4 Upper Body

Jessi Mollak

W2/D5 Lower Body

W3/D2 Upper Body

Oh my lanta lunges! I got 80 and had to switch to something else. 🥵

So killer! Not sure I'll walk right tomorrow.

W3/D3 Lower Body

W3/D4 Upper Body

W3/D5 Lower Body

My upper body was to wiped from yesterday's pull up program to do the last two circuits,but my legs are happy!!!

W4/D1 Lower Body

W4/D2 Upper Body

W4/D3 Lower Body

Loved the high intensity circuit at the end of this one

40 min on stair-stepper, then this workout! AWESOMENESS!!

W4/D4 Upper Body

Katie

W4/D5 Lower Body

Love learning work outs that I have never done before yay i

W5/D1 Lower Body

Misha SWB

W5/D2 Upper Body

W5/D3 Lower Body

W5/D4 Upper Body

W5/D5 Lower Body

My husband joined me today and I think he's dead

W6/D1 Lower Body

W6/D2 Upper Body

Killer definitely a great workout for the later week

Jasmine

W6/D3 Lower Body

I didn’t really understand the high intensity circuit the way it was written. Was I supposed to do 10 swings, 10 burpees, then rest 1 minute, then do 20 mt climbers, 10 dm cleans, and go back the top and do 3 full rounds of 10 swings, 10 burpees, 20 climbers, 10 cleans?  Or was the “rest 1 minute” written in the wrong spot?

W3/D1 Lower Body

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