Name: Playbook - Sarah Herse - W3/D3 Lower Body
Uploaded: 2024-03-20T21:08:55.117Z
Duration: 45 min
Description: W3/D3 Lower Body

December

Warm up
3 sets
50 jumping jacks
10 air squats
10 banded good mornings
10 alternating step-ups (light dumbbells or just body weight)
 
A. 3 sets
A1.  Front foot elevated dumbbell split squat x 12/leg (not alternating)
*You can also use a Smith Machine if preferred
Rest 1 minute between sets
 
B. 3 sets
B1. Cable or band pull-throughs x 12 reps
B2. Dumbbell sumo squat x 15 reps
Rest 1 minute between sets

C. 4 sets
C1. Banded step-ups x 12 reps/leg
(can sub with DB step-ups if needed)
C2. Dumbbell staggered stance RDL x 12/leg
Rest 1 minute between sets

D. 3 sets
D1. Supported leg raises x 10 reps
*Can sub with lying leg raises if needed
Rest 1 minute between sets
 
E. Burnout (optional): 3 sets
E1. 30 Banded good morning with heavy band immediately into
E2. 30 second glute bridge hold with mini band (squeezing glutes)
Rest 1 minute between sets

Warm up
3 sets
50 jumping jacks
10 air squats
10 banded good mornings
10 alternating step-ups (light dumbbells or just body weight)

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- 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

- Stand in front of a bench or step, holding a pair of dumbbells with your arms by your side, palms facing in.
- Step up onto the bench and press through the foot on the bench/box to straighten your leg and come to full extension at top of the box, while lifting the other leg up to the box.
- Slowly lower your leg back to the starting position in a controlled decent and place both feet on the ground.
- Alternate legs and repeat.

Dumbbell alternating step-ups

Warmup

3 x 12/leg
can also use Smith Machine if preferred

- Holding dumbbells by your side, place the front foot on an appropriate height step. Step backward with the support leg, and assume the starting position: front foot flat; rear foot articulated (on the ball of the foot), back leg as straight as possible.
- Inhale as you descend into the range of motion. During the descent, keep the rear leg as straight as your flexibility will allow, and maintain an upright posture. Drive the front knee forward of the toes, until the hamstrings cover the calves.
- At the bottom of the range of motion, begin exhaling, and reverse the movement. Keep the back leg straight, and push the front foot into the step until you are at the top of the movement.

Front foot elevated dumbbell split squats

B. 3 sets
B1. Cable or band pull-throughs x 12 reps
B2. Dumbbell sumo squat x 15 reps
Rest 1 minute between sets

- Practice cable pull-throughs by starting in a standing position with your back to a cable pulley machine and the handle of the cable between your legs.
- Take a step away from machine so the weight starts to lift off the stack.
- Stand strong with your feet shoulder-width apart and your shoulders down. 
- Hinge at the hips, pushing them back towards the machine. Your spine should be neutral. 
- Then push the hips forwards again to standing. Drive with your glutes and engage your core as you perform the movement. 
- Squeeze your glutes at the top and pause before repeating for the next rep.

Cable pull-through

- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward.
- Hold a dumbbell at chest height, and bend at the knees 
- Driving your knees outward and hinging at the hips squat until you reach parallel.
- To stand, think about pressing your feet into the floor and standing up to full extension to complete the rep.

Dumbbell sumo squat

Circuit 1

C. 4 sets
C1. Banded step-ups x 12 reps/leg
(can sub with DB step-ups if needed)
C2. Dumbbell staggered stance RDL x 12/leg
Rest 1 minute between sets

12/leg

- 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

12/side

- 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

Circuit 2

*Can sub with lying leg raises if needed
- Stand in the captain's chair frame and place your forearms on the padded armrests. Grab the handles, if available. - -- - - Check that your arm position is firm (stable arms enable you to lift your legs with proper form). Your back should be straight.
- Inhale and engage your abdominal muscles to prepare for the leg lift.
- Bend your knees slightly and raise your legs upward until your quads are parallel to the ground. Lower your legs in a controlled movement, exhaling as you go, until you're back in the starting position.

Supported leg raise

E. Burnout (optional): 3 sets
E1. 30 Banded good morning with heavy band immediately into
E2. 30 second glute bridge hold with mini band (squeezing glutes)
Rest 1 minute between sets

- Laying face up on the ground with your feet firmly planted and knees bent about 90 degrees
- Arms laying on the ground beside you thrust your hips up and squeeze your glutes.
- Hold for a few seconds and then lower back down

Glute bridge hold

Circuit 3

W3/D3 Lower Body

Gisele Rigo

My first workout after being inconsistent for years. I love lifting and it feels like a nice pace to start with!

Kelly

Yes! What a brilliant start to this year. Thanks Sarah!

Terry

W1/D1 Lower Body

Karie

That burnout was a killer. My arms are hello!

Tristin

Arms are noodles feeling the burn. Great feeling!

Shannon

W1/D2 Upper Body

A bit too difficult for a beginner. I was only able to do two reps of the main circuits and couldn’t finish the last one. Enjoyed the exercises though!

Megan

W1/D3 Lower Body

Wow, that was tough. I finished, but had to skip two of the pull up rounds.

Marsi

W1/D4 Upper Body

Skipped the calf raises cuz my gym doesn’t have that machine. Found it a little challenging to go from a machine to free weight and still have the machine available at a crowded gym

W2/D1 Lower Body

Great! I did benchpress w a bar. Getting stronger everyday! 💪🏽🥰

Paulette

Rosalind

W2/D2 Upper Body

Substation for leg press was squats w my rack.   Loved it per usual!

Yesenia

W2/D3 Lower Body

W2/D4 Upper Body

Are you trying to kill me?  This was a hard one. 😓

W3/D1 Lower Body

I love that I can add what weight I am using 😀

Marlene

Holy moly that shoulder burn out was killer and I went light 🥵

Whitney

Kaylea

W3/D2 Upper Body

Couldn’t do the overhead press w bands. 😩😢

W3/D4 Upper Body

Burnout was down right offensive, loved it!! Great workout!!

Diana

W4/D1 Lower Body

W4/D2 Upper Body

W4/D3 Lower Body

Do typically add cardio to these workouts?

Erika

W4/D4 Upper Body

W5/D1 Lower Body

Marybelle

W5/D2 Upper Body

W5/D3 Lower Body

Missed you 
Came back to the app today!!!

W5/D4 Upper Body

🥵 I feel like the intensity just kicked up 110%

W6/D1 Lower Body

Build muscle and lose a little bit of belly fat but mainly wanna target muscle growth

W3/D3 Lower Body

Community

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