Name: Playbook - Sarah Herse - W3/D3 Lower Body
Uploaded: 2024-03-20T21:08:54.775Z
Duration: 60 min
Description: W3/D3 Lower Body

Jennifer

LANA

Kelly

Francess

Warm-up x 2 sets
Jump Rope x 30 Seconds
Bottom of Squat hold x 20 seconds
Banded Good Mornings x 20 reps
Alternating Reverse Lunges x 10 reps
Rest 30 seconds between sets.

A. 10 minute EMOM (every minute on the minute for 10 minutes, 10 sets total)
A1. Sumo Deadlift x 1 rep with 2 second pause below knee
*Start at 70% & work up heavy but not to failure

B. 4 sets
B1. Barbell Glute Bridge x 15 reps @ w/ 3 second pause at the top
Rest 90 seconds between sets. 

C. 3 sets
C1. Sissy squats x 20 reps
C2. Dumbbell suitcase squats x 15 reps
Rest 1 minute between rounds. 

D. 3 sets 
D1.Dumbbell Staggered stance RDL x 10/side
D2. Dumbbell sumo squat  x 15 reps 
Rest 90 seconds between sets.

E. 2 sets
E1. Single Leg Calf Raise x 12-15 per leg holding DB in one hand
Rest 1 minute between rounds.

F. High Intensity Circuit 2
For time: 
Pull-ups x 15 Reps + Dips x 15 reps (or Muscle ups x 15 reps)
*can use band or any form of assistance on pull-ups, dips can be stationary, rings, bench, etc. 
Dumbbell Walking Lunges x 20 reps
150 Double-unders (or regular jump rope) x 150 reps
Pull-ups x 10 Reps + Dips x 10 reps (or 10 muscle ups) 
Dumbbell Walking Lunges x 20 reps
Double Unders (or regular jump rope) x 100 reps
Pull-ups x 5 reps + Dips x 5 reps
DB Walking Lunges x 20 reps
Double-unders (or regular jump rope) x 50 reps

Jump Rope x 30 Seconds
Bottom of Squat hold x 20 seconds
Banded Good Mornings x 20 reps
Alternating Reverse Lunges x 10 reps
Rest 30 seconds between sets.

- 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

Bottom of squat hold with mini band

Banded good morning

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- To return to the standing position, press off of the front foot.

Reverse lunges alternating

Warmup

A. 10 minute EMOM (every minute on the minute for 10 minutes, 10 sets total)
A1. Sumo Deadlift x 1 rep with 2 second pause below knee
*Start at 70% & work up heavy 

- Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
- Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- Return the weight to the ground by bending at the hips and controlling the weight on the way down

Barbell sumo deadlift

B. 4 sets
B1. Barbell Glute Bridge x 15 reps @ w/ 3 second pause at the top
Rest 90 seconds between sets.

Barbell glute bridge

C. 3 sets
C1. Sissy squats x 20 reps
C2. Dumbbell suitcase squats x 15 reps
Rest 1 minute between rounds.

Sissy squat

Keep a narrow stance with dumbbells down by your sides. Squat down while keeping your chest up.

Dumbbell suitcase squats

Circuit 1

D. 3 sets 
D1.Dumbbell Staggered stance RDL x 10/side
D2. Dumbbell sumo squat  x 15 reps 
Rest 90 seconds 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

- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward.
- Hold a dumbbell and bend at the knees - driving your knees outward - and hips until you reach parallel.
- To stand, think about pressing the floor away.

Dumbbell sumo squat

Circuit 2

E. 2 sets
E1. Single Leg Calf Raise x 12-15 per leg holding DB in one hand
Rest 1 minute between rounds.

Balance on one foot (lightly holding onto something for balance). Come up onto your toe without bending your knee. Pause at the top before lowering down

Standing Calf Raises (single leg)

F. High Intensity Circuit 2
For time: 
Pull-ups x 15 Reps + Dips x 15 reps (or Muscle ups x 15 reps)
*can use band or any form of assistance on pull-ups, dips can be stationary, rings, bench, etc. 
Dumbbell Walking Lunges x 20 reps
150 Double-unders (or regular jump rope) x 150 reps
Pull-ups x 10 Reps + Dips x 10 reps (or 10 muscle ups) 
Dumbbell Walking Lunges x 20 reps
Double Unders (or regular jump rope) x 100 reps
Pull-ups x 5 reps + Dips x 5 reps
DB Walking Lunges x 20 reps
Double-unders (or regular jump rope) x 50 reps

You can do any variation: kipping, banded, jumping, ring rows, etc. 

- Grab the bar with the palms of your hands facing forward
- Exhale and pull your torso up until your head is above your hands                                                                                                                                                         - Pause at the top engaging your back and lower slowly until you arms are fully extended

Pull-ups

You can do these on the rings or modify by doing them on a bench or box

Stationary dips

10/leg. Use moderate weight here. Women try for 15-35# DB's, Men try for 25-50# DB's

Dumbbell walking lunges

- Jump rope with rope passing under your feet twice with each jump
*You can sub with regular jump rope (single unders)

Double Unders

High intensity circuit 3

W3/D3 Lower Body

Madison

First day of this one and I am absolutely loving it! Love the explosiveness 😁

Alic

Whitney

W1/D1 Lower Body

Day 2 and I'm truly loving the Olympic lifts

Rebekah

Madi

W1/D2 Upper Body

Awesome workout! Loved the circuit at the end. Really looking forward to completing this program. These workouts are so  what I needed right now.

Siobhan

Dominika

W1/D3 Lower Body

That tabata at the end was killer, I barely made it through 😭

Got to make it to the gym before work and this workout was perfect!

Ashley Chapman

Great workout! Love, love, love the stretches at the end! Wish there are stretches for each day

W1/D4 Upper Body

The only thing that got me through the last part was the descending ladder!💪🏻😂

I was super stoked about today but I unfortunately hurt my back on the front squat. Listened to my body and skipped most everything else. That being said, this is week one and I'm loving this program and my first time with Olympic lifting. Here's to quick healing!

W1/D5 Full Body

🥵 Oh my. Definitely kicking up the challenge. Today was a finisher.

This one made me feel 43 🤣
Good stuff!  Growin them 💪

W2/D1 Lower Body

W2/D2 Upper Body

Gurl, you really killed me today. I really couldn't even imagine I could push through this, but here am I, sweaty at the end.

Those mountain climbers toward the end wrecked me ❤️❤️

Casey

W2/D3 Lower Body

Love these so much! Just enough challenge to push my self but not give up!

Laura

W2/D4 Upper Body

Those wall walls got me 😮‍💨!  Thanks for the great workout 🏋️‍♀️

W3/D3 Lower Body

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