Name: Playbook - Sarah Herse - W3/D3 - Lower Body (Glutes & Hamstring Focused)
Uploaded: 2024-03-20T21:08:55.187Z
Duration: 60 min
Description: W3/D3 - Lower Body (Glutes & Hamstring Focused)

Diana

Cori

Kelly

This was a super 🍑 burn!! This program just keeps getting better!

Ashley Chapman

A. Warm-up x 3 sets
A1. Standing twists x 10 reps
A2. Air squats x 10 reps
A3. Bodyweight reverse lunges alternating x 10 reps (5/side)
A4. Banded glute bridges x 10 reps

B. 2 Sets
B1. Smith Machine (or regular barbell) Hip Thrust x 12 reps (heavy!)
*Rest 90 secs between sets
 
C. 2 Sets
C1. Smith Machine (or regular barbell) 1 & ¼ Hip thrust x 10 reps
*Rest 90 seconds between sets
**Drop weight from your heavy sets for these and really focus on the glute squeeze
 
C. 4 Sets
C1. Smith Machine (or regular barbell) stiff legged deadlift x 12 reps
*Rest 1 min between sets
*Focus on the hamstring stretch and keeping a neutral spine
 
D. 3 Sets
D1. Dumbbell goblet tempo lateral step downs x 8/side
*Rest 40 seconds between sets
*Use a low box/step or stack plates
 
E. 4 Sets
E1. Seated machine hamstring curl
1 x 20
1 x 15
1 x 12
1 x 10+ drop set 10
*Rest 45 sec between sets
**Sub with lying machine hamstring curls if you don't have this machine
 
F. 3 Sets:
F1. Dumbbell curtsy lunge x 10/leg
F2. Standing abduction with mini band x 20 reps
*Rest 40 seconds between sets

A. Warm-up x 3 sets
A1. Standing twists x 10 reps
A2. Air squats x 10 reps
A3. Bodyweight reverse lunges alternating x 10 reps (5/side)
A4. Banded glute bridges x 10 reps

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- 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

(5 reps/side - 10 reps total)

- 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.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

- 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

Warm-up (lower body 4)

B. 2 Sets:
B1. Smith Machine (or regular barbell) Hip Thrust x 12 reps (heavy!)
*Rest 90 secs between sets

- Use a bench/box behind you and have the bar of the smith machine resting on your legs (close to your hip crease). 
- Lean back on the bench so shoulder blades are near the top of bench and feet flat on the ground 
- Push through your feet and raise your hips up until your thighs are parallel with floor 
- Slowly lower back down in a controlled manner and repeat for recommended amount of reps

Smith Machine Hip Thrust

C. 2 Sets:
C1. Smith Machine (or regular barbell) 1 & ¼ Hip thrust x 10 reps
*Rest 90 seconds between sets
**Drop weight from your heavy sets for these and really focus on the glute squeeze

- Make sure that you have a solid weighted bench behind you and the bar of the Smith machine resting on your legs as close to your hips as is comfortable.
- The next step is to lean back into the bench so that your shoulder blades are basically right near the top of the bench. This is the position where you can now start to take the weight and do hip thrusts.
- Now you need to push upward with your hips and raise the bar so that your thighs are parallel to the floor. 
- Go back down about 1/4 the way and then fully extend again.
- Return back to starting position at the bottom to complete rep.

Smith Machine 1 & 1/4 hip thrust

C. 4 Sets
C1. Smith Machine (or regular barbell) stiff legged deadlift x 12 reps
*Rest 1 min between sets
*Focus on the hamstring stretch and keeping a neutral spine

- Set the Smith bar to thigh level and grab it with an overhand, shoulder-width grip.
- Position your feet shoulder-width apart and stand with the bar resting against your thighs.
- Retract your scapula (squeeze your shoulder blades together) and bend your knees slightly.
- Un-rack the bar, and then lower it to the ground by pushing your hips back slightly but not as far back as a convention RDL.  You should feel a greater stretch in the hamstrings
- Reverse the bar in mid-air by thrusting your hips forwards and squeezing your glutes as you lock out the rep.

Smith Machine stiff legged deadlift

D. 3 Sets:
D1. Dumbbell goblet tempo lateral step downs x 8/side
*Rest 40 seconds between sets
*Use a low box/step or stack plates

- Start by holding a dumbbell in both hands against your chest and step on top of the box
- You should be near the edge of the box so you can laterally step down
- In a slow tempo, step down from the box controlled (don't just fall to the ground) while keeping chest upright holding the DB
- Once your foot touches the ground, stand back on top of the box and repeat for recommended number of reps and repeat on opposite side
*If you find yourself crashing to the ground, lower the weight or height of box so you can control the movement*

Dumbbell Goblet Tempo Lateral Step Downs

E. 4 Sets:
E1. Seated hamstring curl
1 x 20
1 x 15
1 x 12
1 x 10+ drop set 10 (after 10 reps, immediately drop weight & do another 10)
*Rest 45 sec between sets

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.

Machine seated hamstring curls

F. 3 Sets
F1. Dumbbell curtsy lunge x 10/leg
F2. Standing abduction with mini band x 20 reps
*Rest 40 seconds between sets

- Stand with your feet shoulder-width apart. Hold a weight in each hand down by your sides. 
- Step your right foot diagonally behind you and lower your right knee until it almost touches the ground. 
- Your front knee should bend to about 90 degrees. 
- Push through your left heel to stand back up and straighten your left leg.
- Complete all reps on one side then repeat on the opposite leg.

Dumbbell curtsy lunge

- Standing with feet right under your hips and hips hinged slightly.
- 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 neutral position. It should look like your are doing a butterfly with your knees.
- Make sure your knees are not caving in, constantly push them outwards.

W3/D3 - Lower Body (Glutes & Hamstring Focused)

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