Name: Playbook - Sarah Herse - W3/D1 Lower Body
Uploaded: 2024-03-20T21:08:55.052Z
Duration: 60 min
Description: W3/D1 Lower Body

December

Rosalind

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

Warmup
3 sets
60 seconds mock jump rope
20 glute bridge
10 slow air squats

A. 5 sets
A1. Dumbbell front squat
2 x 12 reps
2 x 10 reps
1 x 8 reps
Rest 1 minute between sets

B. 4 sets
B1. Cable straight bar RDL  x 12 reps (sub with DB RDLs if needed)
B2. Dumbbell reverse lunges x 14 reps (7/side, alternating)
Rest 1 min between sets
 
C. 4 sets
C1. Lying Machine Hamstring Curl x 12 reps
*can sub with dumbbell/banded hamstring curls or slider/stability ball hamstring curls
C2. Goblet Squat x 16 reps
Rest 1 minute between sets
 
D. 3 sets
D1. Lateral walks in place with mini band x 30 reps
D2. Seated abduction with mini band x 30 reps (or machine abduction)
D2. Goblet cossack squat x 20 reps (10/side)
Rest 30 seconds between sets
 
E. 3 sets
E1. Standing calf raise x 14 reps
Rest 60 seconds between sets
 
F. 2 sets: Glute burnout (optional)
F1. Dumbbell sumo squat x 10 reps
F2. Jumping squats x 10 reps
F3. Dumbbell sumo squat hold (at bottom) x 10 seconds
F3. Step ups (dumbbell optional) x 10 reps alternating (5/side)
Rest 2 minutes between sets

Warmup
3 sets
60 seconds mock jump rope
20 glute bridge
10 slow air squats

- 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

- 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

- 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

warmup

A. 5 sets
A1. Dumbbell front squat
2 x 12 reps
2 x 10 reps
1 x 8 reps
Rest 1 minute between sets
*Use same weights as last week or heavier

- Stand upright with your feet shoulder width apart, each hand holding a dumbbell in front of your chest, palms facing your body.
- Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes.
- Squat down until your hips are below the plane of your knees. If you don’t have enough flexibility to do this, squat as low as you can comfortably.
- Push through your heels back up to the starting position.

Dumbbell front squat

B. 4 sets
B1. Cable straight bar RDL  x 12 reps (sub with DB RDLs if needed)
B2. Dumbbell reverse lunges x 14 reps (7/side, alternating)
Rest 1 min between sets

- 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 RDL

14 reps, alternating (7/side)

- Stand up straight while grasping a dumbbell in each hand. This is the starting position.
- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.

Dumbbell reverse lunge

Circuit 1

C. 4 sets
C1. Lying Machine Hamstring Curl x 12 reps
*can sub with dumbbell/banded hamstring curls or slider/stability ball hamstring curls
C2. Goblet Squat x 16 reps
Rest 1 minute between sets

Can sub with lying banded/dumbbell hamstring curls,  or slider/stability ball leg curls.

- Lie face down on the leg curl machine, stretching your legs out fully. The roller pad should rest a few inches over your calves, just above the heels.
- Grasp the support handles on each side of the machine.
- Exhale and flex your knees, pulling your ankles as close to your buttocks as you can. Keep your hips firmly on the bench. Hold briefly.
- Inhale as you return your feet to the starting position in a slow and controlled movement.

Lying hamstring curl

- 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 your legs to come back up

Goblet squat

Circuit 2

D. 3 sets
D1. Lateral walks in place with mini band x 30 reps
D2. Seated abduction with mini band x 30 reps (or machine abduction)
D2. Goblet cossack squat x 20 reps (10/side)
Rest 30 seconds between sets

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

Lateral walks in place 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

10/side

- 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.

Goblet cossack squat alternating

Circuit 3

Sub with DB calf raises if needed
- Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.

Standing Calf Raises

F. 2 sets: Glute burnout (optional)
F1. Dumbbell sumo squat x 10 reps
F2. Jumping squats x 10 reps
F3. Dumbbell sumo squat hold (at bottom) x 10 seconds
F3. Step ups (dumbbell optional) x 10 reps alternating (5/side)
Rest 2 minutes between sets

- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward.
- Hold a dumbbell at chest height, and bend at the knees - driving your knees outward - and hips until you reach parallel.
- To stand, think about pressing the floor away.

Dumbbell sumo squat

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

- 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

Circuit 4

W3/D1 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!

Tristin

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

W3/D1 Lower Body

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