Name: Playbook - Sarah Herse - W3/D5 - Total Lower Body
Uploaded: 2024-03-20T21:08:55.209Z
Duration: 60 min
Description: W3/D5 - Total Lower Body

Jill

Diana

Cori

Corina

Ashley Chapman

A. Warm-up x 3 sets
A1. High knees x 30 reps
A2. Bodyweight reverse alternating lunges x 10 reps
A3. Glute bridge with mini band x 10 reps

B. 3 Sets
B1. Trap bar deadlift (or sub with regular/sumo deadlift)
1 x 8
2 x 6
*Rest 90 seconds between sets. 
*All sets should be challenging ~rpe 8
 
C. 2 Sets
C1. Trap bar squat x 10 reps @ RPE 7 (or sub with dumbbell/smith machine sumo squats)
*Rest 90 seconds between sets
*Note: for these you will flip the trap bar over and use the low handles, make sure your chest stays up and you push your legs, it’s a subtle but important change from the deadlifts. Lighten the load and focus on moving quickly and efficiently
 
D.  3 Sets
D1. Cable glute kickbacks x 12/leg
*Rest 40 seconds between sets
 
E. 3 Sets
E1. Hack squat x 10 reps
*Rest 1 minute between sets
*sub with landmine hack squats or barbell front squats if you don’t have this machine
 
F. 4 Sets
F1.Dumbbell staggered stance RDL x 12/leg
*Rest 1 minute between sets
 
G. 4 Sets
G1. Machine calf raises (any machine works or sub with smith machine if needed)
1 x 15
1 x 12
1 x 10
1 x 10 + dropset 10
*Rest 40 seconds between sets
 
H. 3 Sets
H1. Standing fire hydrant with mini band x 20/side
*Rest 30 seconds between sets

A. Warm-up x 3 sets
A1. High knees x 30 reps
A2. Bodyweight reverse alternating lunges x 10 reps
A3. Glute bridge with mini band x 10 reps

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- 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

- Laying face up on the ground with your feet firmly planted and knees bent about 90 degrees
- Place a band around the mid thigh 
- Arms laying on the ground beside you thrust your hips up and squeeze your glutes while pushing against the band around your thighs lower in controlled manner and repeat for recommended amount of reps

Glute Bridge W/ Mini Band

Warm Up (lower body 6)

B. 3 Sets
B1. Trap bar deadlift (or sub with regular/sumo deadlift)
1 x 8
2 x 6
*Rest 90 seconds between sets. 
*All sets should be challenging ~rpe 8

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

C. 2 Sets:
C1. Trap bar squat x 10 reps @ RPE 7 (or sub with dumbbell/smith machine sumo squats)
*Rest 90 seconds between sets
*Note: for these you will flip the trap bar over and use the low handles, make sure your chest stays up and you push your legs, it’s a subtle but important change from the deadlifts. Lighten the load and focus on moving quickly and efficiently

- Turn the trap bar over so you can use the low handles
- Grab the center of the low handles and have feet hip-width apart and bend at the knee until you are in a squat position
- Drive through the floor and stand up (legs and torso should move as one unit - this is not a deadlift)
- Remember to keep chest up the entire movement
- Repeat for recommended amount of reps

Trap Bar Squat

D.  3 Sets:
D1. Cable glute kickbacks x 12/leg
*Rest 40 seconds between sets

- Set the pulley system to the lowest possible setting and attach the ankle cuff to your ankle.
- Hinge from the waist and bend over so your back is almost parallel to the floor. If you need some additional stability, you can hold on to the cable machine.
- Keep a micro-bend in your planted leg, engage the abs and contract the glute muscles to lift your other leg back, slow and controlled, as far as possible.
- Squeeze the glutes at the top and slowly lower back down to the starting position.
- Repeat on opposite leg

Cable Kickbacks

*sub with landmine hack squats or barbell front squats if you don’t have this machine
E. 3 Sets:
E1. Hack squat x 10 reps
*Rest 1 min b/w sets

 
- Step onto machine & stand on the foot platform with your back facing the back pad. Position your shoulders under the shoulder pads & make sure your back is flat against the support.
- Put your feet shoulder-width apart in the middle of the foot plate. Point your toes slightly outwards.
- Grab the side handles & extend your legs to stand up so but don’t lock at your knees 
- In this position, your knees should be pointing in the same direction as your toes, and there should be a straight line from your knees to your toes.
- Hold the squat position at the bottom of the movement for a second. Slowly raise the weight back up.
- Push through your heels to straighten your legs (without hyperextending your knees), repeat for recommended reps.

Hack Squat Machine

F. 4 Sets:
F1.Dumbbell staggered stance RDL x 12/leg
*Rest 1 minute 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

G. 4 Sets:
G1. Machine calf raises (any machine works or sub with smith machine if needed)
1 x 15
1 x 12
1 x 10
1 x 10 + dropset 10
*Rest 40 seconds 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. 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. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position & repeat for recommended amount of reps

Standing Calf Raises

H. 3 Sets:
H1. Standing fire hydrant with mini band x 20/side
*Rest 30 seconds between sets

- Place loop band just above knees. 
- Bend one knee while the other is firmly on the ground and hinge at the hips a little bit
- Lift bent knee to the side and return to starting position. 
- Repeat on opposite leg once all reps are completed

W3/D5 - Total Lower Body

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