Name: Playbook - Sarah Herse - W4/D1 Lower Body
Uploaded: 2024-03-20T21:08:54.830Z
Duration: 80 min
Description: W4/D1 Lower Body

Kelly

Francess

Warm-up x 3 sets
High Knees x 30 reps
Butt Kickers x 30 reps
Slow Air Squats x 10 reps
Banded Bent-Over Rows x 10 reps
Banded Good Mornings x 10 reps
Superman Hold x 10 seconds
Rest 30 seconds between sets.
 
A. 3 sets
A1. Back Squat x 6 reps @ 75% of 1RM
Rest 90 seconds between sets.
 
B. 4 sets
B1. Romanian Deadlift x 10 reps with 3 count eccentric 
(slow on the way down)
Rest 90 seconds between sets.
 
C. 3 sets
C1. Landmine squat x 15 reps
*Sub with goblet squats if needed
C2. Jumping squats x 15 reps
Rest 1 minute between sets.
 
D. 3 sets : Circuit 1
D1. Dumbbell Hamstring Curl x 10-15 reps (slow & controlled)
D2. DB Hip Thrusts x 16 reps w/ 2 second pause at the top
D3. Side Plank Hold x 45 seconds each side
Rest 30 seconds between sets.
 
E. 3 sets
E1. Standing Fire Hydrant with mini band x 20/side
Rest 1 minute between rounds.
 
F. High Intensity Circuit
30-20-10 reps for time of
Burpees
Hanging knee raises or V-ups
Med ball cleans
Jumping lunges
*Complete 30 Burpees, 30 Toes-to-bars, 30 Med ball cleans, 30 Jumping Lunges, 20 Burpees, etc

High Knees x 30 reps
Butt Kickers x 30 reps
Slow Air Squats x 10 reps
Banded Bent-Over Rows x 10 reps
Banded Good Mornings x 10 reps
Superman Hold x 10 seconds
Rest 30 seconds between sets.

- 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

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

-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

Banded bent over row

Banded good morning

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- hold this position for suggested amount of time

Superman hold

Warmup

A. 3 sets
A1. Back Squat x 6 reps @ 75% of 1RM
Rest 90 seconds between sets.

- Start with a hip-width stance
- Descend by flexing the knees                                                                                                                                                                                                   - Push your hips back                                                                                                                                                                                                                     - Ensure that your knees stay aligned with your feet                                                                                                                                                                      - Keep your torso as upright as possible
- Drive the weight upward by extending your legs

Barbell back squat

B. 4 sets
B1. Romanian Deadlift x 10 reps with 3 count eccentric 
(slow on the way down)
Rest 90 seconds between sets.

- 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

C. 3 sets
C1. Landmine squat x 15 reps
*Sub with goblet squats if needed
C2. Jumping squats x 15 reps
Rest 1 minute between sets.

If you don't have a landmine attachment, you can put a barbell in the corner of your gym, or sub with goblet squats

Landmine squat

Jumping squats

Circuit 1

D. 3 sets 
D1. Dumbbell Hamstring Curl x 10-15 reps (slow & controlled)
D2. DB Hip Thrusts x 16 reps w/ 2 second pause at the top
D3. Side Plank Hold x 45 seconds each side
Rest 30 seconds between sets.

Dumbbell lying hamstring curl

Squeeze glutes & pause at the top for 2 seconds.  You can sub with glute bridges if preferred.

Dumbbell hip thrusts

45 seconds per side (drop to knees if needed)

- 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. 3 sets
E1. Standing Fire Hydrant with mini band x 20/side
Rest 1 minute between rounds.

Standing fire hydrant with mini band

F. High Intensity Circuit
30-20-10 reps for time of
Burpees
Hanging knee raises or V-ups
Med ball cleans
Jumping lunges
*Complete 30 Burpees, 30 Toes-to-bars, 30 Med ball cleans, 30 Jumping Lunges, then 20 of each, then 10 of each

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

You can do toes to bar if preferred or sub with v-ups

Hanging knee raises

Med ball clean

Jumping lunges

High Intensity Circuit

W4/D1 Lower Body

Madison

First day of this one and I am absolutely loving it! Love the explosiveness 😁

Alic

Whitney

W1/D1 Lower Body

Day 2 and I'm truly loving the Olympic lifts

Rebekah

Madi

W1/D2 Upper Body

Awesome workout! Loved the circuit at the end. Really looking forward to completing this program. These workouts are so  what I needed right now.

Siobhan

Dominika

W1/D3 Lower Body

That tabata at the end was killer, I barely made it through 😭

Got to make it to the gym before work and this workout was perfect!

Ashley Chapman

Great workout! Love, love, love the stretches at the end! Wish there are stretches for each day

W1/D4 Upper Body

The only thing that got me through the last part was the descending ladder!💪🏻😂

Jennifer

I was super stoked about today but I unfortunately hurt my back on the front squat. Listened to my body and skipped most everything else. That being said, this is week one and I'm loving this program and my first time with Olympic lifting. Here's to quick healing!

W1/D5 Full Body

🥵 Oh my. Definitely kicking up the challenge. Today was a finisher.

This one made me feel 43 🤣
Good stuff!  Growin them 💪

W2/D1 Lower Body

LANA

W2/D2 Upper Body

Gurl, you really killed me today. I really couldn't even imagine I could push through this, but here am I, sweaty at the end.

Those mountain climbers toward the end wrecked me ❤️❤️

Casey

W2/D3 Lower Body

Love these so much! Just enough challenge to push my self but not give up!

Laura

W2/D4 Upper Body

Those wall walls got me 😮‍💨!  Thanks for the great workout 🏋️‍♀️

Tara Wood

W2/D5 Full Body

Loved it!  I’m seeing changes already!  Excited to see end results.  I’ll be ready for “Unleash The Beast”!

Fantastic! Last circuit is real butt kicker!

W3/D1 Lower Body

W3/D2 Upper Body

W3/D3 Lower Body

Mackenzie

W3/D4 Upper Body

That was tough at the end😩Great workout 🏋️‍♂️ Thank you 😊

Seened like too many circuits after heavy squats. Other than that, great

Misha SWB

W3/D5 Full Body

That was a fun high intensity. My fave so far.

W4/D2 Upper Body

W4/D3 Lower Body

I loved the back focus today. That hiit was crazy awesome.

Those 400 metre sprints at the end... left me for dead

Welp just glad the last circuit was just 4 rounds 😂😅

W4/D4 Upper Body

W4/D5 Full Body

The high intensity was a lot today. I worked up to 20 and then went back down to keep pushing through 12 minutes 🥵

Holy crap last circuit almost made me 🤢 at the gym…now that’s a good wo!

W5/D1 Lower Body

Modified that high intensity but did the dang thing

W5/D2 Upper Body

Wish I could add exercises to any workout. Depending on the week, I add extra or even add another body area.

W5/D3 Lower Body

I felt that in my core today on the suitcase lifts.

Great workout 🏋️‍♂️!  Thank you 😊

When looking at the workout it says one thing and then I go to start the workout and it changes. A bit frustrating.

W5/D4 Upper Body

High intensity says 10 reps but also 5 in description. That threw me a bit but otherwise, this workout really kicked my 🍑. Felt like an hr of cardio!

W5/D5 Full Body

W6/D1 Lower Body

W6/D2 Upper Body

W6/D3 Lower Body

W6/D4 Upper Body

Oh hell yeah! That was a great ending to 6 weeks and a very happy birthday workout for me 🥰 Thanks girl!

Great end to the program!  Thank you 😊

W4/D1 Lower Body

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