Name: Playbook - Sarah Herse - W3/D3 - Lower Body-focused
Uploaded: 2024-03-20T21:08:54.773Z
Duration: 45 min
Description: W3/D3 - Lower Body-focused

Brandy

Sheena Zemke

Ashlee

A. Warm-up x 2 sets
Leg swings x 10/side
Lateral leg swings x 10 each side
Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep
 
B. 3 Sets:
B1. Dumbbell Bulgarian split squats x 10 reps right
B2. Bulgarian split squat jumps (body weight only) x 5 reps right
B3. Dumbbell  Bulgarian split squats x 10 reps left
B4. Bulgarian split squat jumps (body weight only) x 5 reps left
*Rest 30-60 seconds between sets
**If you don’t have anywhere to elevate your foot, do regular split squats
 
C. 4 Sets:
C1. Dumbbell staggered stance RDL x 12 reps/side
C2. Hip thrust with mini band x 20 reps (body weight only)
*Rest 30 seconds between sets
*If you don’t have a place to elevate for hip thrusts, sub with banded glute bridges
 
D. 3 Sets:
D1. Goblet lateral lunge to knee drive + reverse lunge to knee drive x 5 reps of complex per side
D2. Constant tension goblet squats x 15 reps
*Rest 30 seconds between sets

E. Finisher x 3 sets
E1. Dumbbell RDL 21’s
Lower half of RDL x 7
Upper half of RDL x 7
Full RDL x 7

2 sets
Leg swings x 10/side
Lateral leg swings x 10 each side
Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep

(10 reps each side)

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

(10 reps each side)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- Stand with your feet wider than hip width, toes slightly turned out, and a kettlebell between your feet.
- Lower your hips straight down while keeping a tall spine, grip the kettlebell and stand up tall with your arms straight.

*Can also be done with dumbbell using one of the ends*

Kettlebell (or dumbbell) sumo deadlift

- Grasp the dumbbell/kettlebell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals. 
- Press your hips back and begin bending your knees to perform the squat. Inhale as you perform this downward phase.
- Keep the dumbbell close to your body during the movement.
Focus on keeping your chest tall as you continue pressing your hips back and lowering to right at parallel or below and pause for 2 secs.
- Make sure your weight remains evenly distributed across your feet, or slightly more weighted toward your heels.
- Press through your heels and reverse to a standing position.

Pause goblet squat

Warm-up (leg warmup 1)

B. 3 Sets:
B1. Dumbbell Bulgarian split squats x 10 reps right
B2. Bulgarian split squat jumps (body weight only) x 5 reps right
B3. Dumbbell  Bulgarian split squats x 10 reps left
B4. Bulgarian split squat jumps (body weight only) x 5 reps left
*Rest 30-60 seconds between sets
**If you don’t have anywhere to elevate your foot, do regular split squats

(right side)
- Hold a dumbbell in each hand with your arms fully extended at your sides and your palms facing each other. 
- With your feet hip-width apart, place the instep of your rear foot on a bench. Your feet should be approximately three feet apart.
- Lower your hips toward the floor so that your rear knee comes close to the floor. Pause and drive through your front heel to return to the starting position.

Dumbbell Bulgarian split squat

(right leg, body weight only, drop dumbbell & immediately go into jumps)
- Place your back foot up on a bench/box and your other foot should be 1-2 feet out from the bench/box.
- Squat down with your leg till it makes a 90 degree angle.
- Explosively, drive through your foot to full extension and jump upwards so that your foot comes off of the ground.
- Make sure you're front leg does not cave in, actively push your knee out.
- This completes one repetition for that leg.

Jumping Bulgarian split squat

(left leg)
- Hold a dumbbell in each hand with your arms fully extended at your sides and your palms facing each other. 
- With your feet hip-width apart, place the instep of your rear foot on a bench. Your feet should be approximately three feet apart.
- Lower your hips toward the floor so that your rear knee comes close to the floor. Pause and drive through your front heel to return to the starting position.

(left leg)
- Place your back foot up on a bench/box and your other foot should be 1-2 feet out from the bench/box.
- Squat down with your leg till it makes a 90 degree angle.
- Explosively, drive through your foot to full extension and jump upwards so that your foot comes off of the ground.
- Make sure you're front leg does not cave in, actively push your knee out.
- This completes one repetition for that leg.

Circuit 1

C. 4 Sets:
C1. Dumbbell staggered stance RDL x 12 reps/side
C2. Hip thrust with mini band x 20 reps (body weight only)
*Rest 30 seconds between sets
*If you don’t have a place to elevate for hip thrusts, sub with banded glute bridges

(12 reps/side - 24 total reps)

- 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

*if you don't have a place to elevate for hip thrusts, sub with banded glute bridges*

- Have a bench across your upper back, keeping your upper body rigid with abs engaged.
- Press into the floor to raise your hips straight up to the ceiling and squeeze your glutes.

Hip Thrust with Mini Band

Circuit 2

D. 3 Sets:
D1. Goblet lateral lunge to knee drive + reverse lunge to knee drive x 5 reps of complex per side
D2. Constant tension goblet squats x 15 reps
*Rest 30 seconds between sets

(5 reps of complex/side, 10 lunges total each side)

- 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 knee up as high as you can and immediately lunge back into a reverse lunge until your knee tap the ground
- Drive through feet to get to standing position and raise your knee as high as you can again before return to starting position
- Repeat on opposite side

Goblet Lateral lunge to knee drive +reverse lunge knee drive

- Stand holding a dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down until your hips are below parallel
- Drive through feet to stand up to return to starting position but do not lock out your knees. Try to keep tension in the quads & keep moving.

Constant Tension Goblet Squat

Circuit 3

3 Sets:
Dumbbell RDL 21’s:

Lower half of RDL x 7
Upper half of RDL x 7
Full RDL x 7
Perform the Romanian deadlift as described, but for the first seven reps, your range of motion will be limited to the lower half of the movement. Next, perform seven more reps in the upper half of the movement, and lastly, perform seven more reps with a full range of motion. This is one set. Perform 3 sets like this.  Try to use a heavier weight this week – we will repeat each week with the goal of increasing weight each week.

- Start with dumbbells in your hands as opposed to the floor with palms facing your body
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings (should be around lower shin/ankles) 
- Drive your hips forward until you come to the knee area and then lower back down 
- That completes one rep

Lower Half RDL

- Start with dumbbells in your hands as opposed to the floor with palms facing your body.
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you are at your knee area 
- Drive your hips forward until you come to fully extended and standing up straight
- That completes one rep

Upper Half RDL

- Hold a dumbbells 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 dumbbells by moving your butt back as far as you can. Keep them 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.

Dumbbell RDL

Dumbbell RDL 21's

D. 2 sets
D1. Banded lateral walks in place x 20 reps
D2. Banded curtsy lunge pulse on each side x 20 reps
D3. Banded squat pulse x 20 reps
D4. Banded lateral walks in place x 20 reps
**Rest 60 seconds between sets

10 reps/side

- 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.

Banded lateral walks in place

20 reps each side

- Stand with your feet shoulder-width apart and your arms down at your sides. 
- Place a band right above your knee area 
- Putting your weight into your right foot, step back and around with your left foot — almost as if you’re curtsying — allowing your arms to come up in front of you to a comfortable position. Ensure that your chest stays up. 
- Stop lunging when your right thigh is parallel to the ground.
- Begin to straighten your right leg, pushing up through your heel, and returning your left foot to the starting position.
- Repeat the movement for the other leg

Curtsy lunge pulse with mini band

- Place a band right above your knee area
- 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.
- Once in the bottom, come slightly up and the lower back down in a "pulsing" manner.

Squat pulse with mini band

10/side

- 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.

Optional Glute burnout: mini band only

W3/D3 - Lower Body-focused

This is my 3rd time doing this program!  One of my faves!

Jennifer

I loved it!! Trying to push myself more w heavier weight & definitely felt the 🔥. Thanks for the recommendation Sarah♥️

Angie

W1/D1 - Lower Body-Focused

Gisele Rigo

Crystal

W1/D2 - Upper Body-Focused

W1/D3 - Lower Body-focused

Jessica Uranga

Jessi

W1/D4 - Upper body-focused

Love that workout 🏋️‍♀️ 💪🏻

I love this program!  Second time doing it!🤩💪🏻

Huffin & puffin…. Awesome cardio session w resistance thrown into the mix!👊🏻🙌🏻💪🏻

W1/D5 - Full Body Fire

Loved it!  Legs are shaky!💪🏻💪🏻

Heart was definitely pumping! Great circuits👊🏻

W2/D1 - Lower Body-Focused

Tammy

Jules

W2/D2 - Upper Body-Focused

W2/D3 - Lower Body Focused

So good. I won’t be able to lift my arms later but I’M BACK!!!

Krystal

W2/D4 - Upper Body Focused

Heart pumping and blood flowing….great full body fire 🔥

That was fun!  Thank you!  I need purchase heavier weights already! 💪🏻💪🏻

W3/D3 - Lower Body-focused

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