Name: Playbook - Sarah Herse - W3/D3 Lower Body
Uploaded: 2024-03-20T21:08:54.539Z
Duration: 60 min
Description: W3/D3 Lower Body

Oh my lanta lunges! I got 80 and had to switch to something else. 🥵

Whitney

So killer! Not sure I'll walk right tomorrow.

Jessi Mollak

Chris

Warm up x 3 sets
50 mock jump rope
10 air squats
10 banded good mornings
10 step-ups
 
A. 4 sets
A1. Deadlift
3 x 2 reps @ 85% of 1 rep max (Note: if you don’t know your 1 rep max, find a heavy weight where you can keep good form for 2 reps)
1 x 10 @ 65% (touch and go)
*Rest 2 minutes between sets
 
B. 4 sets
B1. 1 & 1/4 Barbell Hip Thrust x 12 reps
*add a pulse at the top of each rep and squeeze glutes, 
sub with DB if needed
B2. Goblet Pause Squat x 5 reps right into...
B3. Goblet squats (regular tempo) x 10 reps
*Rest 90 seconds between sets
 
C. 3 sets
C1. Dumbbell walking lunges x 20 steps
C2. Dumbbell RDL's x 12 reps
*Rest 90 seconds between sets
 
E. 5 rounds: High Intensity Circuit (optional)
E1. Burpees x 15 reps
E2. Single-Arm DB Overhead Walking Lunges x 20 reps (10/side)
*women, try for 15-35# DB's, men 25-50#

Warm up x 3 sets
50 mock jump rope
10 air squats
10 banded good mornings
10 step-ups

- 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

- 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

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

- Using a resistance band place around your neck and bring the other side underneath your foot and place foot on box (should be stepping on band)
- Grab band with both hands to reduce pull on your neck 
- Keep body over the foot that is on the box
- Step up and drive through the foot on the box and then control the descent on the way back down.
- Be sure to keep chest up the entire time and not hunched over.

Banded  box step ups

Warmup

A. 4 sets
A1. Deadlift: 
3 x 2 reps @ 85% of 1 rep max (Note: if you don’t know your 1 rep max, find a heavy weight where you can keep good form for 2 reps)
1 x 10 @ 65% (touch and go)
*Rest 2 minutes between sets
 

- Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
- With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.

Barbell deadlift

B. 4 sets
B1. 1 & 1/4 Barbell Hip Thrust x 12 reps
*add a pulse at the top of each rep and squeeze glutes, sub with dumbbell if needed
B2. Goblet Pause Squat x 5 reps right into...
B3. Goblet squats (regular tempo) x 10 reps
*Rest 90 seconds between sets

- Start seated on the floor, knees bent, feet slightly wider than hip-distance apart. The toes can be turned out just slightly. The upper back (lower scapula) should be resting against the edge of the weight bench in the center of the bench.
- Place the weight bar across the hips.
Squeeze the glutes and press the bar straight up until the hips are in line with the shoulders and knees. 
- Come down about 1/4 of the way and then thrust back up 
- Slowly lower all the way down until you reach your starting position to complete the rep.

Barbell 1 & 1/4 hip thrust

- Grasp the dumbbell 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 a few 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

- 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 you legs to come back up

Goblet squat

Circuit 1

C. 3 sets
C1. Dumbbell walking lunges x 20 steps
C2. Dumbbell RDL's x 12 reps
*Rest 90 seconds between sets

(10/side - 20 total reps)

- Set up with your feet shoulder width apart and a dumbbell in each hand.
- Step forward with one leg and allow both knees to bend simultaneously.
- Descend until the back knee touches the floor.
- Drive through the front foot and extend the knee as you stand up fully and return to the starting position.
- Repeat on the opposite leg.
- Repeat the desired number of repetitions.

Dumbbell walking lunges

- 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

Circuit 2

E. 5 rounds: High Intensity Circuit (optional)
E1. Burpees x 15 reps
E2. Single-Arm DB Overhead Walking Lunges x 20 reps (10/side)
*women, try for 15-35# DB's, men 25-50#

- 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

10/side, switch arms halfway through.
*women, try for 15-35# DB's, men 25-50#

- Hold one dumbbell overhead with arm at full extension
- Step one leg forward and keep the heel of forward leg down and raise heel of back leg
- Lower yourself until back knee touches the ground
- Forward leg shin remains relatively vertical
- Press off the ground with your back leg until both legs are back together and you are standing straight
- Repeat on opposite leg

Single arm overhead walking lunges

Circuit 2 - Optional High Intensity Circuit

W3/D3 Lower Body

Rachel

Loved this first workout! Really excited to start this program!

Shannon Aguirre

Omg I hate burpee’s but I did them trust the process and remember those goals! I can finally do cossack squats!!!! Great workout!

Marybelle

W1/D1 Lower Body

Starting this program for the second time after having my second baby. It got me back in shape after my first and I’m excited and ready for round 2 💪🏼

I like to finish each workout with a metcon—love that these are already included in this program and I don’t have to think about it

W1/D2 Upper Body

Intense leg day but my back is always so angry by the time I get to split squats. Personally have to modify to finish.

Marlene

W1/D3 Lower Body

The timed circuit was a bit confusing but otherwise I loved it.

This program is my favorite from Sarah Herse so far! Feeling great 💪🏼💪🏼

That optional work out was hard I only did the first round 😞

W1/D4 Upper Body

I finally have joined a gym that is not “class” based. I wasn’t sure how it was going to go without a coach telling me what to do, but workouts are great to keep me focused on exactly what to do from start to finish. The video demos are key. Thanks Sarah!

Trish Hayes

Loved it!!  Targeted all the right areas 💗!

Rene

Marieve Carriere

W1/D5 Lower Body

Wowww!! My legs are on 🔥🔥! Loved it!!

W2/D1 Lower Body

Wow! That last circuit… YAZ ❤️‍🔥

Corina

W2/D2 Upper Body

Pavallam

W2/D3 Lower Body

Love the workout, especially the high intensity. Only trouble was the arm circuit. Not sure if I'm supposed to go straight through and then rest, or rest 30 secs between each exercise then repeat for 3 🤷‍♀️

W3/D3 Lower Body

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