Name: Playbook - Sarah Herse - W4/D3 - Lower Body-Focused
Uploaded: 2024-03-20T21:08:54.854Z
Duration: 30 min
Description: W4/D3 - Lower Body-Focused

Jennifer

Nicole

A. Warm-up x 2 sets
Leg swings x 10/side
Lateral leg swings x 10 each side
Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep

B. 4 Sets:
B1. Dumbbell reverse lunge to B-stance squat x 10 reps per side
*Rest 20 seconds between sets

C. 3 Sets:
C1. Dumbbell burpee deadlift x 5 reps
C2. Dumbbell deadlift x 10 reps
C3. Dumbbell glute bridge x 20 reps
*Rest 10 seconds between sets

D. 4 Sets:
D1. Band resisted goblet squat x 10 reps
D2. Goblet squat x 10 reps
D3. Banded zercher squat x 10 reps
*Rest 20 seconds between sets
*If you don’t have a band, just use sets of dumbbells, starting with heaviest and dropping each set

E. Finisher x 3 sets
E1. Dumbbell RDL 21’s
Lower half of RDL x 7
Upper half of RDL x 7
Full RDL x 7
Perform the Romanian deadlift as described, but for the first seven reps, your range of motion will be limited to the lower half of the movement. Next, perform seven more reps in the upper half of the movement, and lastly, perform seven more reps with a full range of motion. This is one set. Perform 3 sets like this.  This is our final week of this so go as heavy as you can while maintaining good form! 

F. Optional glute finisher x 3 sets
F1. Standing fire hydrants x 20 reps/side

2 sets
Leg swings x 10/side
Lateral leg swings x 10 each side
Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep

(10 reps each side)

- 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

(10 reps each side)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- Stand with your feet wider than hip width, toes slightly turned out, and a kettlebell between your feet.
- Lower your hips straight down while keeping a tall spine, grip the kettlebell and stand up tall with your arms straight.

*Can also be done with dumbbell using one of the ends*

Kettlebell (or dumbbell) sumo deadlift

- Grasp the dumbbell/kettlebell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals. 
- Press your hips back and begin bending your knees to perform the squat. Inhale as you perform this downward phase.
- Keep the dumbbell close to your body during the movement.
Focus on keeping your chest tall as you continue pressing your hips back and lowering to right at parallel or below and pause for 2 secs.
- Make sure your weight remains evenly distributed across your feet, or slightly more weighted toward your heels.
- Press through your heels and reverse to a standing position.

Pause goblet squat

Warm-up (leg warmup 1)

10 reps of complex per side

- Holding one dumbbell in a hand lunge back 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.
- Push up and bring your back foot a foot forward to get into the b-stance position.
- Maintaining a mostly upright torso, initiate the movement at the hips and knees simultaneously and sink your hips downward as far you are comfortably able without letting your back round.
- Keeping your knees tracking in line with the toes of each foot, press through your whole front foot and reverse the movement to stand up.

Dumbbell reverse lunge to b-stance squat

C. 3 Sets:
C1. Dumbbell burpee deadlift x 5 reps
C2. Dumbbell deadlift x 10 reps
C3. Dumbbell glute bridge x 20 reps
*Rest 10 seconds between sets

- Stand up straight, place your feet on the width of your shoulders.
- Pick a dumbbell in each hand.
- Keeping your back flat, bend forward and squat down, grasping the dumbbells.
- Initiate the movement by kicking legs back, so that you’re in the push-up position, holding onto the dumbbells.
- Make a push-up, hop your feet forward and rise up keeping dumbbells in each hand and by your side "Deadlift" portion
- Rise up to full extension of hips.

Dumbbell burpee deadlift

- Hold a pair of dumbbells in front of you with an overhand grip, palms facing
- Hinge forward at your hips, slightly bending the knees, lowering the dumbbells to the ground without allowing your back to round. 
- Brace core and lift back to the starting position.

Dumbbell Deadlift

- 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

Circuit 1

D. 4 Sets:
D1. Band resisted goblet squat x 10 reps
D2. Goblet squat x 10 reps
D3. Banded zercher squat x 10 reps
*Rest 20 seconds between sets
*If you don’t have a band, just use sets of dumbbells, starting with heaviest and dropping each set

Place resistance band right below knees. Bring weight to your chest and hold it in there throughout the entire squat. Then while constantly keeping tension on the band, lower down in a squat, focusing on keeping the knees in line with the feet.

Band resisted goblet squat

- 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

- Using a band, stand on one side of it about shoulder width apart (squat position)
- Twist the band once and place through both arms so it is in the crease of your arms around your elbow area. (Band should make an X)
- There should be tension in band when you are fully standing.
- Keeping your arms up out in front of your chest at a 90 degree bend drive the knees outward and squat down (like an air squat)
- Drive your feet though the floor to get back to full extension. This completes one rep.

Banded zercher squats

Circuit 2

Dumbbell RDL 21’s:

Lower half of RDL x 7
Upper half of RDL x 7
Full RDL x 7

Perform the Romanian deadlift as described, but for the first seven reps, your range of motion will be limited to the lower half of the movement. Next, perform seven more reps in the upper half of the movement, and lastly, perform seven more reps with a full range of motion. This is one set. Perform 3 sets like this.  This is our final week of this so go as heavy as you can while maintaining good form!

- Start with dumbbells in your hands as opposed to the floor with palms facing your body
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings (should be around lower shin/ankles) 
- Drive your hips forward until you come to the knee area and then lower back down 
- That completes one rep

Lower Half RDL

- Start with dumbbells in your hands as opposed to the floor with palms facing your body.
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you are at your knee area 
- Drive your hips forward until you come to fully extended and standing up straight
- That completes one rep

Upper Half RDL

- Hold a dumbbells 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 dumbbells by moving your butt back as far as you can. Keep them 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.

Dumbbell RDL

Dumbbell RDL 21's

F. Optional glute finisher x 3 sets
F1. Standing fire hydrants x 20 reps/side

- 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

Standing fire hydrant with mini band

W4/D3 - Lower Body-Focused

This is my 3rd time doing this program!  One of my faves!

I loved it!! Trying to push myself more w heavier weight & definitely felt the 🔥. Thanks for the recommendation Sarah♥️

Brandy

Angie

W1/D1 - Lower Body-Focused

Gisele Rigo

Crystal

W1/D2 - Upper Body-Focused

W1/D3 - Lower Body-focused

Jessica Uranga

Jessi

W1/D4 - Upper body-focused

Love that workout 🏋️‍♀️ 💪🏻

I love this program!  Second time doing it!🤩💪🏻

Huffin & puffin…. Awesome cardio session w resistance thrown into the mix!👊🏻🙌🏻💪🏻

W1/D5 - Full Body Fire

Loved it!  Legs are shaky!💪🏻💪🏻

Heart was definitely pumping! Great circuits👊🏻

W2/D1 - Lower Body-Focused

Tammy

Jules

W2/D2 - Upper Body-Focused

Sheena Zemke

W2/D3 - Lower Body Focused

So good. I won’t be able to lift my arms later but I’M BACK!!!

Krystal

W2/D4 - Upper Body Focused

Heart pumping and blood flowing….great full body fire 🔥

That was fun!  Thank you!  I need purchase heavier weights already! 💪🏻💪🏻

W4/D3 - Lower Body-Focused

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