Name: Playbook - Sarah Herse - W3/D3 - Lower Body (Glutes & Hamstring Focused)
Uploaded: 2024-03-20T21:08:55.186Z
Duration: 60 min
Description: W3/D3 - Lower Body (Glutes & Hamstring Focused)

Katrina

Lily

Getting back into the routine feels great

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. Dumbbell hip thrust x 20 reps
*Rest 1 min between sets
 
C. 2 Sets
C1. Dumbbell 1 & ¼ Hip thrust x 12 reps
*Rest 1 min between sets
 
D. 4 Sets
D1. Dumbbell staggered stance RDL x 12 reps/side
*Rest 1 min between sets
 
E. 3 Sets
E1. Goblet lateral lunge x 8/side
*Rest 40 seconds between sets

F. 3 Sets
F1. Single leg foot elevated glute bridge x 15/leg with a pause at the top of each rep
*Rest 20 sec between sets
**Focus on squeezing the hamstring at the top of each rep, if you don’t have anywhere to elevate your foot, do these on flat ground
 
G. 4 Sets
G1. Dumbbell curtsy lunge x 10/leg
G2. Standing abduction with mini band x 20 reps
*Rest 30 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. Dumbbell hip thrust x 20 reps
*Rest 1 min between sets

- On a bench or a box with a height that should be at the same level as your mid-back, slightly below your shoulder blades. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart.
- Tuck your chin and engage your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).
- Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 
- Pause for one second before slowly coming back down (ideally not touching the floor with your glutes). Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

Dumbbell hip thrusts

C. 2 Sets:
C1. Dumbbell 1 & ¼ Hip thrust x 12 reps
*Rest 1 min between sets

- On a bench or a box with a height that should be at the same level as your mid-back. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart. Your hips, knees and feet are in line 
- Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 
- Pause for one second and go back down 1/4 of the way and then back up
- Slowly coming back down (ideally not touching the floor with your glutes). Make sure to keep squeezing your glutes and engaging your core to keep your back flat.
- Repeat for recommended amount of reps

Dumbbell 1 & 1/4 hipthrusts

D. 4 Sets:
D1. Dumbbell staggered stance RDL x 12 reps/side
*Rest 1 min between sets

- Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground.
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. 
- Come back up to the start position, by pushing your glutes forward. 
- Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

Dumbbell staggered stance RDL

E. 3 Sets:
E1. Goblet lateral lunge x 8/side
*Rest 40 seconds between sets

- Take a dumbbell and hold it in both hands under your chin (hold dumbbell long ways).
- Stand with feet hip-width apart
- Step out laterally with one foot
- Bend at the knee and squat down until you are at a 90 degree angle (or as low as you can go comfortably) 
- Drive through the feet back up and bring your leg in to return to starting position
- Repeat on opposite side

Goblet Lateral Lunge (Alternating)

F. 3 Sets:
F1. Single leg foot elevated glute bridge x 15/leg with a pause at the top of each rep
*Rest 20 sec between sets
**Focus on squeezing the hamstring at the top of each rep, if you don’t have anywhere to elevate your foot, do these on flat ground

- Lay on the floor face up in front of a bench or box 
- Hands down by your side
- Place one foot on the edge and raise the other so it is in the air
- Keeping on leg elevated and the other on the bench raise your hips as high as you can keeping your upper back/head on the ground and squeeze your glutes
- Pause for a brief second and then lower back down

Single leg foot elevated glute bridge

G. 4 Sets
G1. Dumbbell curtsy lunge x 10/leg
G2. Standing abduction with mini band x 20 reps
*Rest 30 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.

Standing abduction with mini band

Circuit 1

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

anika

Kristina

W1/D1 - Lower Body (Quads & Glutes Focused)

Round 2 body 2.0 wish I had a full garage gym or a gym to join. Gotta make do with what I got

Delt killer at the end is no joke!! 🖤 the burn!

Christina

W1/D2 - Upper Body (Shoulders & Back focused)

I feel like it takes me half of time to complete these. Is it just me ?  I have to double the workout to make it an hour 🤔🤔

Katerina

W1/D3 - Lower Body (Glutes & Hamstring Focused)

It was awesome! Felt good! I will increase weights next time! 😊

W1/D4 - Upper Body & Abs

Great workout! I definitely am feeling it! So worth it! 💕

W1/D5 - Total Lower Body

Great workout! Week one is done! Hooray!🎉🎉🎉

Finishing up week 1 round 2 of this program 🔥

Dede

W1/D6 - Optional: Chest + Arms + Metcon

W2/D1 - Lower Body (Quads & Glute Focused)

Was out sick for a week! ☹️ Jumped right back in! Great workout!

W2/D2 - Upper Body (Shoulders & Back Focused)

What a workout!                            On 🔥 🔥 🔥 today!

Love the glute work! Last grouping was a bit confusing on exactly what banded work to do on very last exercise but made it work. Video shows lateral walks with band above the knees, but the description says place band at ankles and step forward. Thanks for all your work on these!

W2/D3 - Lower Body (Glutes & Hamstring Focused)

Wow! Great workout! Arms and Abs are going to be sore! Love it!

Wow !   Harder than I thought it would be but it was fantastic!!

Cherie

W2/D4 - Upper Body & Abs

W2/D5 - Total Lower Body

Great opportunity to push through mentally on what my body was capable of but my mind would question. Thankful for the push!

Yikes !  That met on was sooo hard but it’s worth it.  I feel amazing after this!!!

W2/D6 - Optional: Bench + Arms + Metcon

Will be buying 40s after this one. #movingonup #gains

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

W3/D2 - Upper Body (Shoulder & Back Focused)

Maureen Wilson

Just when I thought I found my favorite workout a new mix comes along and brings the 🔥. 🖤it

W3/D4 - Upper Body & Abs

Love…hate….love!!!
Bulgarian split squat was very awkward for me. Hopefully it will get easier.

Great wo for the end of week 3🦵🏻🦵🏻🦵🏻

W3/D5 - Total Lower Body

Great. Long winter so this was fabulous today 😜

Marianne

Killer met-con. Definitely recommend going through the moves before starting timer for ease of transition. 🖤🖤

W3/D6 - Optional: Bench + Arms + Metcon

Second time around this program. Feeling so much stronger. Couldn’t do all the exercises as prescribed first time around.

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

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