Name: Playbook - Sarah Herse - W4/D2 - Lower Body
Uploaded: 2024-03-20T21:08:54.603Z
Duration: 45 min
Description: W4/D2 - Lower Body

Jessi

Dede

Anke Schneider

A. Warmup x 3 sets
A1. Mock jump rope x 30 seconds
A2. Russian baby makers x 30 seconds
A3. Kneeling thoracic twists x 30 seconds/side
A4. Glute march x 30 seconds
*Rest 30 sec b/w sets

 
B. 3 sets
B1. DB forward alternating lunges x 8  reps(4/side)
B2. DB front rack alternating lateral lunges x 8 reps (4/side)
B3. DB alternating reverse lunges x 8 reps (4/side)
*Rest 1 min b/w sets
 
C. 3 sets
C1. Goblet squats x 20 reps (mini band optional)
C2. Alternating banded lateral walks in place x 30 reps (15/side)
*Rest 30 sec b/w sets
 
D. 4 sets
D1. Dumbbell staggered stance RDL x 12/side
*Rest 30 sec b/w sets
 
E. 2 sets
E1. Goblet Cossack squats x 20 reps (10/side)
E2. Dumbbell Glute Bridges x 20 reps
E3. Single dumbbell front rack calf raises x 30 reps
*Rest 30 sec b/w sets
 
F.  Final Fitness test (try to beat your scores from the last 3 weeks!)
F1. Single leg wall sit x max effort hold on each side
*Rest 1 min then repeat on other leg
If this is too hard, do a regular wall sit (both feet on ground). If it’s too easy, you can try holding a dumbbell or extending one leg straight at 90 degrees.
*Rest 1 minute then:
F2. Max dumbbell squats in 1 minute
Grab a heavy set of dumbbells that you can squat with good form. 
Make sure you’re getting below parallel on every rep. Take breaks as needed within the minute but push yourself!

A. Warmup x 3 sets
A1. Mock jump rope x 30 seconds
A2. Russian baby makers x 30 seconds
A3. Kneeling thoracic twists x 30 seconds/side
A4. Glute march x 30 seconds
*Rest 30 seconds between sets

- Stand with your feet hip width apart, jumprope behind you, and handles in each hand.
- Begin with slow, small circles and jump over the rope as it goes underneath your feet.
- As you feel more comfortable, speed up.
- Stay light on your toes and focus on keeping a good rhythm.

Mock jump rope

- 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

- Kneel on all fours with your fore arms on the ground 
- Placing one hand behind your head and keeping your hips under you twist your torso/chest towards the ceiling slowly.
- Tap the ground with your elbow to complete the rep.
- Same process on the other side

Kneeling thoracic twists

- 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

Warm Up

B. 3 sets
B1. Dumbbell forward alternating lunges x 8  reps(4/side)
B2. Dumbbell front rack alternating lateral lunges x 8 reps (4/side)
B3. Dumbbell alternating reverse lunges x 8 reps (4/side)
*Rest 1 minute between sets

(4 reps/side - 8 reps total) 

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Repeat in alternating motion (right leg, left leg, right leg...)

Dumbbell forward lunges (Alternating)

(4 reps/side - 8 reps total)

- Place your feet hip-width apart, and dumbbells at your shoulders
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat on other side

Dumbbell front rack lateral lunges (Alternating)

(4 reps/side - 8 reps total)

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- Hold a dumbbell at chest height 1-2" away from your body.
- To return to the standing position, press off of the front foot.

Goblet reverse lunges

Circuit 1

C. 3 sets
C1. Goblet squats x 20 reps (mini band optional)
C2. Alternating banded lateral walks in place x 30 reps (15/side)
*Rest 30 seconds between sets

(mini band optional - place right above knee around thighs and push out against band when squatting down - be sure to constantly be pushing against band)

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend you legs to come back up

Goblet squat

(15 reps/side - 30 reps total)

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

Lateral walks in place with mini band

Circuit 2

D.  4 sets
D1. Dumbbell staggered stance RDL x 12/side
*Rest 30 seconds 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

E. 2 sets
E1. Goblet Cossack squats x 20 reps (10/side)
E2. Dumbbell Glute Bridges x 20 reps
E3. Single dumbbell front rack calf raises x 30 reps
*Rest 30 seconds between sets

(10/side - 20 reps total)

- 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

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place dumbbell at your hip area and hold with both hands.
- Drive through your heels and press your hips toward the ceiling, squeeze your glutes and hold them there before coming back down.
- Keep pelvis slightly tucked under during the entire movement

Dumbbell glute bridge

- Holding one dumbbell at your shoulder in front rack position, perform a calf raise
- Pause at the top engaging your calf

Single dumbbell front rack calf raises

Circuit 3

F.  Final Fitness test (try to beat your scores from the last 3 weeks!)
F1. Single leg wall sit x max effort hold on each side
* Stand comfortably with feet approximately shoulder width apart, with your back against a smooth vertical wall. Slowly slide your back down the wall to assume a position with both your knees and hips at a 90° angle. Lift one foot a few inches off the ground and hold.
*Rest 1 minute then repeat on other leg
If this is too hard, do a regular wall sit (both feet on ground). If it’s too easy, you can try holding a dumbbell or extending one leg straight at 90 degrees.
*Rest 1 minute then:
F2. Max dumbbell squats in 1 minute
Grab a heavy set of dumbbells that you can squat with good form. See how many reps you can accumulate in 1 minute. Make sure you’re getting below parallel on every rep. Take breaks as needed within the minute but push yourself!

(Max effort on each side - rest 1 minute between sides and 1 minute after completing both sides before moving on the to the next movement)

- Sit against a wall with your legs and hips bent at 90 degrees
- Slowly raise one leg and hold in the air either bent or straight out in front (more difficult) for recommended amount of time then repeat on opposite side

Single leg wall sit

(Max squats in 60 seconds)

- Stand upright with your feet shoulder width apart, each hand holding a dumbbell in front of your chest, palms facing your body.
- Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes.
- Squat down until your hips are below the plane of your knees. If you don’t have enough flexibility to do this, squat as low as you can comfortably.
- Push through your heels back up to the starting position.

Dumbbell front squat

Final Fitness Test

W4/D2 - Lower Body

This left my arms shaking. Thanks so much!

Firen Towanda

Shoulder burn. Hope this gets me back in a routine

Jennifer

W1/D1 - Shoulders, Chest, Triceps, & Core

Great at home leg workout!!! Really felt the burn!!🔥

Tiffany

Jenna

W1/D2 - Lower Body

That was a great workout!💪🏻Thank you 😊

Erin

W1/D3 - Cardio + Full Body

Sarah smile at the beginning of the Bicep Curl. (Laughs) yes. I felt the burn.

Terry

Your workouts are amazing! I am 40 yrs old have worked out all my life. Been in good shape into now. Couldn’t lose fat until I started your program! I am seeing my muscles again! Thank you

W1/D4 - Back, Biceps, Glutes, & Hamstrings

Sarah’s workouts are perfect. I’m never using any other program. 💯💯💯

W1/D5 - Shoulders, Abs, & Cardio

Krystal

Cori

W2/D1 - Shoulders, Chest, Triceps & Core

Jessica

W2/D2 - Lower Body

This is a response for Nicole’s comment. Hey! I use my laptop computer and put it on an emom timer that I have found for free online. Not sure if you have a laptop if not you could use your phone. Hope this might come in handy when you come across another emom workout. 😉

W4/D2 - Lower Body

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