Name: Playbook - Sarah Herse - W3/D5 Lower Body
Uploaded: 2024-03-20T21:08:54.558Z
Duration: 60 min
Description: W3/D5 Lower Body

Warmup x 3 sets
Bike x 60 seconds
Alternating Cossack Squats x 12 reps
Glute march x 60 seconds
bottom of squat hold x 30 seconds
Rest 30 seconds between sets

A. 4 sets
A1. Leg Press (or front squats) x 10 reps
A2. Calf press on Leg Press machine (or barbell) x 15 reps
*Rest 1 minute between sets
 
B. 3 sets
B1. Dumbbell Deficit Curtsy Lunges x 12 per leg, not alternating
*Rest 1 minute between sets
 
C. 3 sets
C1. Cable (or banded) pull-throughs x 15 
*Rest 1 minute between sets
 
D. 3 sets: Circuit
D1. Dumbbell death march x 20 reps (10/side)
D2. DB glute bridge x 12 reps w/ 2 second pause at the top (use mini band if you have one)
D3. Side Plank Hold x 30 seconds each side
*Rest 1 minute between sets
 
E. 4 intervals: Cardio (optional)
On bike  or rower
30 seconds of sprint
90 seconds of recovery pace
Immediately into
4 intervals of
15 seconds of sprint
90 seconds of recovery pace

Warmup x 3 sets
Bike x 60 seconds
Alternating Cossack Squats x 12 reps
Glute march x 60 seconds
bottom of squat hold x 30 seconds
Rest 30 seconds between sets

- Sit on the stationary bike, with the seat far enough away that your knee is slightly bent, but not locked.
- As you pedal, adjust resistance as necessary.

Bike

- Set up with your feet nice and wide, standing tall. Adjust your stance based on what feels comfortable for you and allows you to achieve the greatest end range of motion without movement compensations.
- Hold a kettlebell or dumbbell at your chest with your elbows tight against you.
- Squat down to a full deep squat on one side, keeping both heels on the ground. In the bottom position, the squatting leg is fully flexed at the ankle, the knee is out over the toe, the other leg is straight, and the torso is upright.
- As you squat down, externally rotate the straight leg so that the toes come up off the ground while the heel stays firmly planted.
- Press into the ground through the bent leg to bring yourself back up to the starting position, standing tall in your wide stance.
- Repeat on opposite side to complete the rep.

Goblet cossack squat alternating

- Lie face up on the floor with your knees bent and feet flat on the floor. 
- Raise your hips so your body forms a straight line from your shoulders to your knees. 
- Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. 
- Continue alternating back and forth.

Glute march

- Place band above your knee area 
- Feet shoulder-width apart and send the hips back and drop into a squat (below parallel)
- Hold the bottom of that squat while actively pushing your knees our against the band
- Make sure to keep your chest up and not hunched over.

Bottom of squat hold with mini band

Warmup

A. 4 sets
A1. Leg Press or Front squat x 10 reps
A2. Calf press on Leg Press machine (or using barbell) x 15 reps
*Rest 1 minute between sets

*sub with barbell front squats if needed
- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- As you inhale, slowly lower the platform until your hip crease is below knee crease
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg press or front squat

*sub with calf raises using barbell if needed
- Sit down at the leg press machine and rest your feet so just your toes are resting at the bottom of the platform.
 - Push your toes into the platform as far back as you can while keeping your feet against the platform. Return under control to the start position and repeat.

Calf raises on leg press

Circuit 1

B. 3 sets
B1. Dumbbell Deficit Curtsy Lunges x 12 per leg, not alternating
*Rest 1 minute between sets

- Stand with your feet shoulder-width apart and your arms down at your sides on an elevated surface (2-3" deficit) 
- Holding two dumbbells by your sides (palms facing each other)
- Putting your weight into your right foot, step back and around with your left foot — almost as if you’re curtsying (keep dumbbells/arms by your side and chest tall) 
- 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

Dumbbell deficit curtsy lunges

- 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 (or banded) pull-through

D. 3 sets
D1. Dumbbell death march x 20 reps (10/side)
D2. DB glute bridge x 12 reps w/ 2 second pause at the top (use mini band if you have one)
D3. Side plank hold x 30 seconds each side
*Rest 1 minute between sets

- Hold a dumbbell in each hand at arms length
- Take a short step forward and keep the front leg straight or only very slightly bent, and bend at the hips and back to lower the dumbbells to the floor at either side of the front foot. 
- After tapping the dumbbells on the floor, stand again and step with the other foot to repeat.

Dumbbell death march

*Add 2 second pause at the top of each rep
- Lay flat on the ground, knees bent and feet planted on the floor. - Press your hips toward the ceiling and hold them there.
- Hold a dumbbell in each hand, straight up toward the ceiling before lowering the dumbbells to your chest, upper arms 6" away from your body. 
- Gently touch your elbows to the floor before pressing back up.

Dumbbell glute bridge

- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe.

Side plank hold

Circuit 2

E. 4 intervals: Cardio (optional)
On bike or rower
30 seconds of sprint
90 seconds of recovery pace
Immediately into
4 intervals of
15 seconds of sprint
90 seconds of recovery pace

Optional Bike or Row Intervals

W3/D5 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 💪🏼

Whitney

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

Chris

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/D5 Lower Body

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