Name: Playbook - Sarah Herse - W4/D1 - Lower Body (Quads & Glute Focused)
Uploaded: 2024-03-20T21:08:55.236Z
Duration: 60 min
Description: W4/D1 - Lower Body (Quads & Glute Focused)

Jill

Diana

Cori

Kelly

Sarah Herse

Brandy

Ashley Chapman

A. Warm-up x 2 Sets
A1. Leg swings x 10/leg
A2. Russian baby maker x 10 reps
A3. Lunge with reach x 10 reps (5/side, alternating)
A4. Banded (or bodyweight) good morning x 10 reps 
A5. Air squat x 10 reps
 
B. 2 Sets
B1. Back squat
1 x 3 @ 85% of 1 rep max
2 x 6 @ 75% 
*Rest 90 seconds between sets

C. 2 Sets
C1. Barbell paused back squat with mini band
2 x 9 @ RPE 8.5
*Rest 90 seconds between sets
*Try for the same weight you did in week 2 but add 1 rep

D. 1 Set
D1. Leg press
1 x 15 with regular stance @ RPE 8 

E. 3 Sets
E1. B- stance leg press x 8-10/leg
*Try to use the same weight you used for regular stance, but then put the majority of your weight into one foot
*Rest 60-90 seconds between sets

F. 4 Sets
F1. 45 degree hyperextension (glute-focused)
1 x 20 with bodyweight only
3 x 15 reps with weight (hold plate/db at chest height)
*Rest 1 minute between sets
**focus on contracting the glutes, pushing hips through the pad and pause each rep at the top
**Sub with cable pull-throughs if you don't have this equipment

G. 4 Sets:
G1. Single leg leg extensions x 10/leg
**On last set, drop weight & perform 10 extra reps on each leg
*Rest 30 seconds between sets

H. 4 Sets:
H1. 1 & ¼ machine abduction x 12 reps
*Rest 45 sec between sets

A. Warm Up x 2 Sets:
A1. Leg swings x 10/leg
A2. Russian baby maker x 10 reps
A3. Lunge with reach x 10 reps (5/side, alternating)
A4. Banded (or bodyweight) good morning x 10 reps
A5. Air squat x 10 reps

(10/leg - 20 total swings)

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Put your feet a little wider than where you would normally squat, toes turned out only slightly, and lean down to grab the tops of your feet. 
- Bend your knees a bit and push your elbows back inside your thighs toward your groin; your elbows should be bent, not straight. 
- Push your elbows out against the insides of your thighs as you drop your hips until you’re in a partial squat, pushing out hard with the elbows, and resting at least part of your bodyweight on the arms so that your own weight further spreads the thighs.

Russian baby makers

(5/side - alternating for 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)

*Can do bodyweight good mornings*

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

- 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 (Lower Body 7)

B. 3 Sets:
B1. Back squat
1 x 3 @ 85% of 1 rep max
2 x 6 @ 75% 
*Rest 90 seconds between sets

- 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 paused back squat with mini band
2 x 9 @ RPE 8.5
*Rest 90 seconds between sets
*Try for the same weight you did in week 2 but add 1 rep

- Place band around knee area or slightly above.
- 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.
- Pause for a couple secs in the bottom
- Drive feet through floor and push knees out until full extension is reached to complete the rep.

Barbell paused back squat with mini band

D. 1 Set:
D1. Leg press
1 x 15 with regular stance @ RPE 8 

- Place your legs on the platform directly in front of you at a shoulder-width stance.
- Lower the safety bars holding the weighted platform in place & 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.

Leg press

E. 3 Sets:
E1. B- stance leg press x 8-10/leg
*Try to use the same weight you used for regular stance, but then put the majority of your weight into one foot
*Rest 60-90 seconds between sets

- Using a leg press machine, place your feet up as normal, and then lower one foot down towards the bottom of the platform, the heel will be kept off, with just the ball of your foot and toes kept on. 
- Use the handles on the side of machine for support.
- Lower down to below parallel or right at parallel.
- Press through the foot back to full extension really engaging the leg that is not staggered.

Staggered stance leg press

**Sub with cable pull-throughs if you don't have this equipment

F. 4 Sets:
F1. 45 degree hyperextension (glute-focused)
1 x 20 with bodyweight only
3 x 15 reps with weight (hold plate/db at chest height)
*Rest 1 minute between sets
**focus on contracting the glutes, pushing hips through the pad and pause each rep at the top

- Begin with your upper body aligned with your lower body and your arms crossed over your chest. In other words, your torso should form a straight line from head to toe, with your spine in a neutral position.
- Bend at the waist to lower your torso toward the floor. When your waist reaches roughly a 90-degree angle, contract your lower-back muscles to lift your torso back to the start position.

45 Degree Hyper

G. 4 Sets:
G1. Single leg leg extensions x 10/leg
**On last set, drop weight & perform 10 extra reps on each leg
*Rest 30 seconds between sets

- Fully extend one leg, pausing at the top of the motion
- Engage your quad as you go up
- Return to the starting position without letting the weight stop

Single leg leg extension

- Keeping your feet aligned with your knees 
- Push out your legs against the pads and come in about 1/4 of the way and then push back out before coming back to starting position 
- Ensure your movement against the resistance is smooth and controlled

W4/D1 - Lower Body (Quads & Glute Focused)

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