Name: Playbook - Sarah Herse - W3/D5- Legs (Quad focused)
Uploaded: 2024-03-20T21:08:54.602Z
Duration: 60 min
Description: W3/D5- Legs (Quad focused)

Kristen

So loving this program. I can feel all my muscles that I have been building and my body feels tight. Yay 😁

Marlene

Elise

I literally LOVE this program! Thank you sooo much for putting together amazing workouts for us

Robyn

Paula

Brieanne

Chris

A. Warm-up x 3 sets
A1 Mountain climbers (heel to hand) x 10 reps with a deep stretch (5/side)
A2. Body weight Cossack squats x 10 reps, alternating
A3. Body weight reverse lunges x 20 reps
A4. Air squats x 10 reps
*Rest 1 minute between sets
 
B. 4 Sets:
B1. Barbell reverse lunges x 10/leg, not alternating
*You can sub with dumbbell reverse lunges if preferred
*Rest 90 seconds between sets
*Pick a weight that’s heavy but you can maintain good form. Make sure you’re pressing off of your front leg, women try for 55-95#, men try for 85-135#
 
C. 3 Sets:
C1. Dumbbell suitcase squats x 15 reps (light to medium weight)
C2. Landmine sumo squat x 10 reps
C3. Landmine sumo squat pulse x 10 reps
C4. Jumping squats (or air squats) x 15 reps
If you don’t have access to a landmine, perform dumbbell sumo squats
*Rest 2 minutes between sets
 
D. 3 Sets:
D1. Banded step-ups x 12/leg (you can use DB’s if you don’t have a band)
*Rest 1 minute between sets
 
E. 2 Sets:
E1. Banded TKE’s x 20/leg
*You can sub with single leg leg extensions if preferred
*Rest 1 minute between sets
 
F. 3 Sets:
F1. Standing calf raises x 15 reps (You can also do this with a barbell or DB’s if you don’t have this machine)
*after each set, drop weight by ~20% and perform 10 additional reps (so 25 reps total each set!)
*Rest 1 minute between sets

A. Warm-up x 3 sets
A1 Mountain climbers (heel to hand) x 10 reps with a deep stretch (5/side)
A2. Body weight Cossack squats x 10 reps, alternating
A3. Body weight reverse lunges x 20 reps
A4. Air squats x 10 reps
*Rest 1 minute between sets

10 reps with a deep stretch (5/side)

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the foot is approximately next to your hand. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed next to your other hand pause for a second. 
- Repeat in an alternating fashion.

Mountain climbers (heel to hand)

10 reps total - alternating (5/leg)

- Stand with your back straight and feet a little wider than shoulder-width apart. 
- Point the toes of both feet to the outside at a 30-45° angle. 
- Flex one knee to the outside, bringing it down over the 2nd and 3rd toes. Maneuver the knee slightly to the outside and try to squeeze your hamstring into the back of your calf.
- Keep your other leg straight, rotating the knee and toes up towards the ceiling. Keep both of your heels on the floor.
- You can adjust your footing here if necessary, but remember to maintain a straight back posture even as your hips lower into the squat.
- Maintaining control over your posture, push off the foot of the bent leg to return to center. You don’t have to stand up fully but it can help stabilize you if necessary.

Body weight cossack squat

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

- 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

Warm Up

4 Sets:
B1. Barbell reverse lunges x 10/leg (20 reps total), not alternating
*You can sub with dumbbell reverse lunges if preferred
*Pick a weight that’s heavy but you can maintain good form. Make sure you’re pressing off of your front leg, women try for 55-95#, men try for 85-135#
*Rest 90 seconds between sets

- Start with the barbell on you upper back/traps, similar to a back squat.
- Set the back and place the majority of the loading in your right leg as you step your left leg backwards.
- With the hips loaded underneath the torso, and weight properly dispersed in the right heel and midfoot, stand up with a vertical torso.
- As you stand back up, bring your left leg back to the original position.
- Repeat for repetitions on the same leg before switching to the other leg.

Barbell reverse lunge

C. 3 Sets:
C1. Dumbbell suitcase squats x 15 reps (light to medium weight)
C2. Landmine sumo squat x 10 reps
C3. Landmine sumo squat pulse x 10 reps
C4. Jumping squats (or air squats) x 15 reps
If you don’t have access to a landmine, perform dumbbell sumo squats
*Rest 2 minutes between sets

- Two dumbbells down by your side and a narrow stance.
- Push your hips back and squat down until your thighs are at least parallel to floor, keeping your heels flat on the ground, chest up, and knees out. 
-Keep the weight at your side. 
-Pause and return to starting position - full extension.

Dumbbell suitcase squats

Sub with dumbbell if needed 
- Stand with your feet wider than shoulder-width apart and toes pointed slightly out.
- Hold the barbell with both hands at chest height (You can secure the weight by interlocking your hands over the bar).
- Keep the weight at your chest and squat down, pushing your hips back and bending at the knees. 
- Squat down to below parallel then come back up to full extension to complete the rep.

Landmine sumo squat

Sub with dumbbell if needed 
- Stand with your feet wider than shoulder-width apart.
- Hold the barbell with both hands at chest height (You can secure the weight by interlocking your hands over the bar).
- Keep the weight at your chest and squat down, pushing your hips back and bending at the knees. 
- Squat down to parallel or right below parallel. Then, add controlled pulses coming up to a quarter squat and back down to parallel. 
- Complete all reps in this position before standing fully up.

Landmine sumo squat pulse

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

Circuit 1

D. 3 Sets:
D1. Banded step-ups x 12/leg (24 total reps)
(you can use DB’s if you don’t have a band)
*Rest 1 minute between sets


- 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.
- Complete all reps on one leg before switching to the other.
- Be sure to keep chest up the entire time and not hunched over.

Banded box step ups

E. 2 Sets:
E1. Banded TKE’s x 20/leg (40 total reps)
*You can sub with single leg leg extensions if preferred
*Rest 1 minute between sets

- Using a band tie it to a rig or stationary object that will withstand weight and resistance.
- Take the other side of the band and place it directly behind one of your knees.
- Push the knee forward to about 15-30 degrees while keeping the heel on the ground.
- Straighten the leg and lock the knee while squeezing the quad.

Banded TKEs

F. 3 Sets:
F1. Standing calf raises x 15 reps (You can also do this with a barbell or DB’s if you don’t have this machine)
*after each set, drop weight by ~20% and perform 10 additional reps (so 25 reps total each set!)
*Rest 1 minute between sets

- Place shoulders under pads provided & position your toes forward. The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips & knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. 
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.

Standing Calf Raises

W3/D5- Legs (Quad focused)

This was the first workout series I did when I joined 2 years ago. I saw great improvement in my muscle development, strength, and stamina. 
Since then, I bounced around your offerings and have decided to start this series again - only stronger and I still LOVE IT! 
Thank you Sarah 💪🏼💛

Donna

Just finished 2.0 (Advanced Home Gym version) Saturday and now I'm on to this and the Unleash the Beast programs. I'm hopeful you'll have a new program up after these 12 weeks or I will be LOST. Love your programming so much!

W3/D5- Legs (Quad focused)

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