Name: Playbook - Sarah Herse - W4/D1: Lower Body
Uploaded: 2024-03-20T21:08:54.913Z
Duration: 60 min
Description: W4/D1: Lower Body

Ashley Chapman

Kelly

A. Warm-up x 3 sets
A1. Mountain climber x 20 reps
A3. Lunge with reach x 5/side
A4. Air squat x 10 reps
A5. Bodyweight reverse lunges x 10 reps
 
B. Every 2 min for 14 min (7 sets):
B1. Back Squat
*Set 1– 4 reps @ 70% of 1 rep max
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 80%
*Set 7 – 6 reps @ 70%
 
C. 2 Sets:
C1. Barbell RDL with slow eccentric x 10 reps
*Rest 1 min b/w sets
 
D. 2 Sets:
D1. Barbell RDL x 12 reps
Rest 1 min b/w sets
*After you finish the tempo RDL’s, add some weight and perform regular RDL’s
 
E. 3 Sets:
E1. Barbell or Dumbbell deficit reverse lunge x 10/leg
*Rest 1 min b/w sets
*Use a plate or small platform to create the deficit, if you don’t have one, you can do regular reverse lunges

F. 3 sets
E1. Landmine sumo squat x 10 reps
E2. Landmine sumo squat pulses x 12 reps
E3. Banded close stance squats x 15 reps
*Rest 90 secs b/w sets
*If you don’t have a way to set up a landmine, sub with a dumbbell. If you don’t have a band, sub with jumping squats
 
G.Finisher – Tabata plate agility drills
Part 1: pick 2 drills from video and alternate between the two for 8 rounds of :20 on/10 off (4 min total)
Part 2: pick 2 other drills and repeat

A. Warm-up x 3 sets
A1. Mountain climber x 20 reps
A3. Lunge with reach x 5/side
A4. Air squat x 10 reps
A5. Bodyweight reverse lunges x 10 reps

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. 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. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

(5/side - 10 total reps)

- Begin in a runner's lunge, and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for a few seconds
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold for a few seconds
- Repeat this sequence on the other leg.

Lunge with reach (twisting)

- 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

- 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

Warm Up: Lower Body (1)

B. Every 2 min for 14 min (7 sets):
B1. Back Squat
*Set 1– 4 reps @ 70% of 1 rep max
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 80%
*Set 7 – 6 reps @ 70%

- Should-width stance with hands just outside shoulders and full grip on the bar
- Bar rests on upper back, elbows pointed slightly back
- Keep in line with toes and lumbar curve maintained
- Hips descend back and down and squat below parallel
- Drive feet through floor and push knees out until full extension is reached to complete the rep.

Barbell back squat

C. 2 Sets:
C1. Barbell RDL with slow eccentric x 10 reps
*Rest 1 min b/w sets

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight 
- Go slow all the way down until you feel a slight stretch in hamstring (should be mid shin)
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL w/ Slow Eccentric

D. 2 Sets:
D1. Barbell RDL x 12 reps
Rest 1 min b/w sets
*After you finish the tempo RDL’s, add some weight and perform regular RDL’s

- Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Barbell RDL

*Can use two dumbbells too*

E. 3 Sets:
E1. Dumbbell deficit reverse lunge x 10/leg
*Rest 1 min b/w sets
*Use a plate or small platform to create the deficit, if you don’t have one, you can do regular reverse lunges

- Place barbell or dumbbells on your shoulders (barbell on back rack) 
- Start by standing on elevated surface (plate) 
- 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.

Barbell deficit reverse lunges

F. 3 Sets:
F1. Landmine sumo squat x 10 reps
F2. Landmine sumo squat pulses x 12 reps
F3. Banded close stance squats x 15 reps
*Rest 90 secs b/w sets
*If you don’t have a way to set up a landmine, sub with a dumbbell. If you don’t have a band, sub with jumping squats

- 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

- 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

- Start by stepping on a band in a narrow squat stance
- Grabbing the ends of the band, stand up so there is tension in the band with your arms down by your side.
- 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.
- Stand back up to full extension to complete the rep.

Banded close stance squat

Circuit 1

G. Finisher – Tabata plate agility drills
Part 1: pick 2 drills from video and alternate between the two for 8 rounds of :20 on/10 off (4 min total)
Part 2: pick 2 other drills and repeat

Plate agility drills

W4/D1: Lower Body

My day was kind of in a funk and I didn’t get through the whole workout but I got a good little pump in. Can’t wait to keep going 💪🏼

Jennifer

I think I'm going to love this program. That last circuit was no joke.

Amber

W1/D1 Lower Body

Left your app for a bit and now I’m back at it! 
Great multifunctional workouts are hard to come by.

Yessica Padilla

W1/D2  Upper Body

I know this is progressive so I didn't want to blow myself out the gate. 6.5mph the first two rounds, 7.0mph the second two and 7.5mph the last one. I haven't done any running other than hiit sprints in a minute so this felt solid. Can definitely push for more next time, if my old runner's knee cooperates.

Your workouts are put together so well! Loving them!

Apes

W1/D3 Cardio

Ahhh so sore but this program is killer 👏🏻👏🏻👏🏻

W1/D4 Lower Body

Whitney

W1/D5 Upper Body

Misha SWB

That was doable but sooooo tough. I needed a good burn today and this did not disappoint.

HIIT left me in a puddle of sweat but loved it 👏🏻👏🏻

W1/D6 HIIT, Core, & Optional Olympic Lifting

W1/D7 Rest Day

Awesome workout. Modified it for time constraints but I was able to complete almost all the movements in 70min. Loving the program so far!

W2/D1 Lower Body

Didn’t finish! It was a killer! Definitely going to push harder next time.

Definitely stepped it up a notch this week 🥵😅😁

DIDNT get to finish but great workout so far!

W2/D2 Upper Body

W2/D3 Cardio

Week 2 almost done! That last circuit was 🔥

W2/D4 Lower Body

W2/D5 Upper Body

I NEEDED this today! Loved every second! Well, loved/hated every second.

I love how these workouts push you hard and leave you feeling awesome at the end to
Complete!

W2/D6 HIIT, Core, & Optional Olympic Lifting

W2/D7  Rest Day

The lunge and jump squat sets were 🔥 loved it

W3/D1 Lower Body

Excellent- and doable in a medium hotel gym

Nadine

Getting stronger! Using 25lb dumbbells for the shoulder finisher! Woohoo

W3/D2 Upper Body

W3/D3 Cardio

The high intensity finishers are such a game-changer.

W3/D4 Lower Body

Missy

W3/D5 Upper Body

I’m officially dead 💀 after this one

W3/D6 HIIT, Core & Optional Olympic Lifting

W3/D7 Rest Day

W4/D2 Upper Body

W4/D3 Cardio

Legs wobbling and hammies on fire 🔥 woohoo 🎉

W4/D4 Lower Body

W4/D5 Upper Body

W4/D6 HIIT, Core, & Optional Olympic Lifting

W4/D7 Rest Day

Some workouts leave you contemplating existence. This is it 🥵❤️👌

That lunge sequence was killer. Not sure I'll be able to sit tomorrow.

I am forever in love with your programming. BB squats up to 206. Pushing myself every week and it's such a love/hate thing... but more love. Lol!

W5/D1 Lower Body

W5/D2 Upper Body

W5/D3 Cardio

Finisher started like a picnic and ended like the Tropic Thunder bridge scene. 😅

W4/D1: Lower Body

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