Name: Playbook - Sarah Herse - W3/D1 Lower Body
Uploaded: 2024-03-20T21:08:54.754Z
Duration: 80 min
Description: W3/D1 Lower Body

Loved it!  I’m seeing changes already!  Excited to see end results.  I’ll be ready for “Unleash The Beast”!

Jennifer

Fantastic! Last circuit is real butt kicker!

Kelly

Francess

Fav one so far ✌️ felt pukey after those pull ups 🤢

Erika

The squats almost killed me! 1 x 220#(!) and 2 x 215# 💀 lol

Sarah

Nadine

Warm-up x 3 sets
High Knees x 30 reps
Butt Kickers x 30 reps
Slow Air Squats x 10 reps
Banded Bent-Over Rows x 10 reps
Banded Good Mornings x 10 reps
Superman Hold x 10 seconds
Rest 30 seconds between sets.
 
A. 3 sets
A1. Back Squat
1 x 8 @ 72.5-77.5% of 1RM (go heavy!)
2 x 6 @ 75% of 1RM
Rest 90 seconds between sets.
 
B. 3 sets
B1. Barbell good morning
1 x 12
1 x 10
1 x 8
*Increase in weight each set but do not go too heavy. Make sure form stays solid
Rest 1 minute seconds between sets.
 
C. 3 sets
C1. ​​Heels Elevated Goblet Squat with mini band x 15 reps
C2. Dumbbell glute bridge x 20 reps with a pause at the top of each rep
Rest 90 seconds between sets.
 
D. 3 sets
D1. Slow Dumbbell Deadlifts x 3 reps (tempo of 5 seconds down and 5 seconds up)
D2. Fast Dumbbell Deadlifts x 5 reps
*Perform the complex 3 times through without rest, totaling 24 reps each set.
Rest 2 minutes between sets.
 
 
E. 3 sets : High Intensity Circuit 1
Every 5 minutes, for 15 minutes (3 sets):
Assault Bike or Row x 12 calories
Burpees x 12 reps
Barbell (or dumbbell) Front Squats  x 12 reps
Pull-Ups x 9 reps
Handstand Push-Ups x 6 reps ( or pike push-ups or regular push-ups)

High Knees x 30 reps
Butt Kickers x 30 reps
Slow Air Squats x 10 reps
Banded Bent-Over Rows x 10 reps
Banded Good Mornings x 10 reps
Superman Hold x 10 seconds
Rest 30 seconds between sets.

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

-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

Banded bent over row

Banded good morning

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- hold this position for suggested amount of time

Superman hold

Warmup

A. 3 sets
A1. Back Squat
1 x 8 @ 72.5-77.5% of 1RM (go heavy!)
2 x 6 @ 75% of 1RM
Rest 90 seconds between sets.

- 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

*Increase in weight each set but do not go too heavy. Make sure form stays solid
- Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power , not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
- Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
- Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

Barbell good mornings

C. 3 sets
C1. ​​Heels Elevated Goblet Squat with mini band above knees if you have one x 15 reps
C2. Dumbbell glute bridge x 20 reps with a pause at the top of each rep
Rest 90 seconds between sets.

Keep torso upright and allow knees to travel forward so you can feel this in you quads, wear mini band above knees if you have one

Heels elevated goblet squat

- Lay flat on the ground, knees bent and feet planted on the floor. 
- Drive through your heels, press your hips toward the ceiling, squeeze your glutes and hold them there before coming back down. 
-Keep pelvis slightly tucked under slightly during entire movement.

Dumbbell glute bridge

Circuit 1

D. 3 sets
D1. Slow Dumbbell Deadlifts x 3 reps (tempo of 5 seconds down and 5 seconds up)
D2. Fast Dumbbell Deadlifts x 5 reps
*Perform the complex 3 times through without rest, totaling 24 reps each set.  Use a moderate weight that you can hold onto for entire sequence. 
Rest 2 minutes between sets.

Dumbbell Deadlift Burnout

F. 3 sets : High Intensity Circuit 2
Every 5 minutes, for 15 minutes (3 sets):
Assault Bike or Row x 10 calories (or run 200m)
Burpees x 10 reps
Barbell (or dumbbell) Front Squats  x 10 reps
Pull-Ups x 8 reps (any variation is ok)
Handstand Push-Ups x 6 reps ( or pike push-ups or regular push-ups)

You can sub with a rower or run 200m if you don't have any machines.
- 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

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

Keep this weight light, 45-65# for women, 65-95# for men
Sub with dumbbells if preferred

Barbell front squat

Any variation here is ok (kipping, banded, etc.) Rings rows are also a suitable modification
- Grab the bar with the palms of your hands facing forward
- Exhale and pull your torso up until your head is above your hands                                                                                                                                                         - Pause at the top engaging your back and lower slowly until you arms are fully extended

Pull-ups

Sub with pike push-ups or regular push-ups if needed! Advanced athletes can do strict hspu's.

Handstand push-up

High Intensity Circuit 2

W3/D1 Lower Body

Madison

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

Alic

Whitney

W1/D1 Lower Body

Day 2 and I'm truly loving the Olympic lifts

Rebekah

Madi

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!💪🏻😂

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

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.

Those mountain climbers toward the end wrecked me ❤️❤️

Casey

W2/D3 Lower 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 🏋️‍♀️

Tara Wood

W2/D5 Full Body

W3/D2 Upper Body

W3/D3 Lower Body

Mackenzie

W3/D4 Upper Body

That was tough at the end😩Great workout 🏋️‍♂️ Thank you 😊

Seened like too many circuits after heavy squats. Other than that, great

Misha SWB

W3/D5 Full Body

W4/D1 Lower Body

That was a fun high intensity. My fave so far.

W4/D2 Upper Body

W4/D3 Lower Body

I loved the back focus today. That hiit was crazy awesome.

Those 400 metre sprints at the end... left me for dead

Welp just glad the last circuit was just 4 rounds 😂😅

W4/D4 Upper Body

W4/D5 Full Body

The high intensity was a lot today. I worked up to 20 and then went back down to keep pushing through 12 minutes 🥵

Holy crap last circuit almost made me 🤢 at the gym…now that’s a good wo!

W5/D1 Lower Body

Modified that high intensity but did the dang thing

W5/D2 Upper Body

Wish I could add exercises to any workout. Depending on the week, I add extra or even add another body area.

W5/D3 Lower Body

I felt that in my core today on the suitcase lifts.

Great workout 🏋️‍♂️!  Thank you 😊

When looking at the workout it says one thing and then I go to start the workout and it changes. A bit frustrating.

W5/D4 Upper Body

High intensity says 10 reps but also 5 in description. That threw me a bit but otherwise, this workout really kicked my 🍑. Felt like an hr of cardio!

W5/D5 Full Body

W6/D1 Lower Body

W6/D2 Upper Body

W6/D3 Lower Body

W6/D4 Upper Body

Oh hell yeah! That was a great ending to 6 weeks and a very happy birthday workout for me 🥰 Thanks girl!

Great end to the program!  Thank you 😊

W3/D1 Lower Body

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