Name: Playbook - Sarah Herse - W4/D3 Lower Body
Uploaded: 2024-03-20T21:08:54.614Z
Duration: 60 min
Description: W4/D3 Lower Body

Pavallam

Warm up x 3 sets
50 mock jump rope
10 air squats
10 banded good mornings
10 step-ups

A. 4 sets
A1. Deadlift
1 x 2 reps @ 90%
3 x 2 reps @ 77.5% with 3 second pause below knee on each rep (on the way up)
*Rest 2 minutes between sets
 
B. 4 sets
B1. Barbell Paused Back Squat with mini band  x 10 reps
B2. Dumbbell hip thrust x 20 reps
*Rest 90 seconds between sets
 
C. 3 sets
Smith Machine Split Squat x 12 reps/leg (not alternating)
(Sub with regular barbell split squats if needed)
*Rest 90 seconds between sets
 
D. 3 sets
D1. Rear Foot Elevated Dumbbell Romanian Deadlift x 12/leg (not alternating)
*after last set, grab a lighter DB (about 10 lbs less and do an additional 10 reps per leg, drop set)
*Rest 1 minute between sets
 
E. 4 sets: High Intensity Circuit (optional)
E1. DB push press x 9 reps
E2. DB box step overs x 15 reps
E3. sit-ups x 21 reps

Warm up x 3 sets
50 mock jump rope
10 air squats
10 banded good mornings
10 step-ups

- 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

- 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

- 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

- Using a resistance band place around your neck and bring the other side underneath your foot and place foot on box (should be stepping on band)
- Grab band with both hands to reduce pull on your neck 
- Keep body over the foot that is on the box
- Step up and drive through the foot on the box and then control the descent on the way back down.
- Be sure to keep chest up the entire time and not hunched over.

Banded  box step ups

Warmup

A. 4 sets
A1. Deadlift
1 x 2 reps @ 90%
3 x 2 reps @ 77.5% with 3 second pause below knee on each rep on the way up. Make sure your core is tight and you're not rounding your back.
*Rest 2 minutes between sets

- Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
- With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.

Barbell deadlift

B. 4 sets
B1. Barbell Paused Back Squat with mini band  x 10 reps
B2. Dumbbell hip thrust x 20 reps
*Rest 90 seconds between sets

- 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

- On a bench or a box with a height that should be at the same level as your mid-back, slightly below your shoulder blades. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart.
- Tuck your chin and engage your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).
- Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 
- Pause for one second before slowly coming back down (ideally not touching the floor with your glutes). Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

Dumbbell hip thrusts

Circuit 1

(Sub with regular barbell split squats if needed)
12 reps/leg (not alternating)
*Rest 90 seconds between sets

*If you do not have a Smith Machine, you can just do these with a regular barbell
 
- Place barbell on your trap area and hands just outside your shoulders around the bar.
- Take a step back with one of your legs to lunge down
- Keep feet planted in lunge position as you lower down. Try to get your knee all the way to the ground (or close to it). Should be making a 90 degree angle on the front let.
- Drive through that front foot to come up to full extension to complete rep.

Smith machine (or barbell) split squat

D. 3 sets
D1. Rear Foot Elevated Dumbbell Romanian Deadlift x 12/leg (not alternating)
*after last set, grab a lighter DB (about 10 lbs less and do an additional 10 reps per leg, drop set)
*Rest 1 min b/w sets

- Using a bench or box, step a foot or two in front of bench and place the top of your toes on it so you are balancing on the other leg
- 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. 
- 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 & repeat on other leg.

Rear foot elevated dumbbell RDL

E. 4 sets: High Intensity Circuit (optional)
E1. DB push press x 9 reps
E2. DB box step overs x 15 reps (sub with dumbbell forward lunges if needed)
E3. sit-ups x 21 reps

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

(sub with dumbbell forward lunges if needed)

- Take a large step with your right foot, placing the whole foot on the box 
- As you drive your weight into the foot on the box, keep your chest up, your arms straight, and your shoulders back. Straighten your right leg and bring your left foot up until you are standing on top of the box, and squeeze your glutes

Dumbbell box step over (or front lunges)

- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Using your arms, touch the ground above you and then swing them forward to assist you on getting your upper body off the ground and then touch the floor by your feet and lower back down to complete one rep.

Sit-ups

Optional High Intensity Circuit

W4/D3 Lower Body

Rachel

Loved this first workout! Really excited to start this program!

Shannon Aguirre

Omg I hate burpee’s but I did them trust the process and remember those goals! I can finally do cossack squats!!!! Great workout!

Marybelle

W1/D1 Lower Body

Starting this program for the second time after having my second baby. It got me back in shape after my first and I’m excited and ready for round 2 💪🏼

Whitney

I like to finish each workout with a metcon—love that these are already included in this program and I don’t have to think about it

W1/D2 Upper Body

Intense leg day but my back is always so angry by the time I get to split squats. Personally have to modify to finish.

Marlene

W1/D3 Lower Body

The timed circuit was a bit confusing but otherwise I loved it.

This program is my favorite from Sarah Herse so far! Feeling great 💪🏼💪🏼

That optional work out was hard I only did the first round 😞

W1/D4 Upper Body

I finally have joined a gym that is not “class” based. I wasn’t sure how it was going to go without a coach telling me what to do, but workouts are great to keep me focused on exactly what to do from start to finish. The video demos are key. Thanks Sarah!

Trish Hayes

Loved it!!  Targeted all the right areas 💗!

Rene

Marieve Carriere

W1/D5 Lower Body

Chris

Wowww!! My legs are on 🔥🔥! Loved it!!

W2/D1 Lower Body

Wow! That last circuit… YAZ ❤️‍🔥

Corina

W2/D2 Upper Body

W2/D3 Lower Body

Love the workout, especially the high intensity. Only trouble was the arm circuit. Not sure if I'm supposed to go straight through and then rest, or rest 30 secs between each exercise then repeat for 3 🤷‍♀️

W4/D3 Lower Body

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