Name: Playbook - Sarah Herse - W4/D3 Lower Body
Uploaded: 2024-03-20T21:08:55.187Z
Duration: 60 min
Description: W4/D3 Lower Body

December

Whitney

Warm up
3 sets
50 jumping jacks
10 air squats
10 banded good mornings
10 alternating step-ups (light dumbbells or just body weight)
 
A. 4 sets
A1. Dumbbell deadlifts x 20 reps
A2. Body weight alternating reverse lunges x 20 reps (10/side)
Rest 1 minute between sets
 
B. 3 sets
B1. Dumbbell 1&1/4 Glute Bridge x 15 reps
B2. Dumbbell squat walk x 12 reps (6 each direction)
Rest 1 minute between sets

C. 4 sets
C1. Leg press x 12 reps
*can sub with goblet squats if you don't have this machine
C2. Kettlebell or Dumbbell sumo deadlift x 20 reps (heavy!)
Rest 1 minute between sets

D. 3 sets
D1. Russian Twists with heavy dumbbell or plate
1 x 30 reps, 1 x 20 reps, 1 x 10 reps
*Rest 30 seconds between sets
Rest 1 minute between sets
 
E. Burnout (optional): 2 sets
 On a two minute clock AMRAP the following four exercises 
-15 Standing abduction with mini band
-15 seated banded abduction leaning forward
-15 seated banded abduction leaning back
-15 glute bridge abduction
(perform as many rounds as possible  during the 2 minutes, then rest 90 seconds and repeat)
*Rest 90 seconds between rounds

Warm up
3 sets
50 jumping jacks
10 air squats
10 banded good mornings
10 alternating step-ups (light dumbbells or just body weight)

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- 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

- Stand in front of a bench or step, holding a pair of dumbbells with your arms by your side, palms facing in.
- Step up onto the bench and press through the foot on the bench/box to straighten your leg and come to full extension at top of the box, while lifting the other leg up to the box.
- Slowly lower your leg back to the starting position in a controlled decent and place both feet on the ground.
- Alternate legs and repeat.

Dumbbell alternating step-ups

Warmup

A1. Dumbbell deadlifts x 20 reps
A2. Body weight alternating reverse lunges x 20 reps (10/side)
Rest 1 minute between sets

- 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

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- To return to the standing position, press off of the front foot.

Bodyweight reverse lunges alternating

Circuit - deadlifts & lunges

B. 3 sets
B1. Dumbbell 1&1/4 Glute Bridge x 15 reps
B2. Dumbbell squat walk x 10 reps (5 each direction)
Rest 1 minute between sets

- 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 briefly, come down about 1/4 way and then drive your hips up again and hold briefly.
- Come back down to the ground to complete the rep.
- Keep pelvis slightly tucked under during the entire movement

1 & 1/4 dumbbell glute bridge

6 each direction

- Having a dumbbell in each hand, bring to your shoulders where your elbows are pointing forward in the front rack position (dumbbells slightly resting on shoulders)
- With feet shoulder width apart squat down until you are about parallel
- Come almost all the way up and then step out in one direction laterally and squat down again. 
- Continue this motion until all reps are completed and the repeat the other direction.

Dumbbell squat walk

Circuit 1

C. 4 sets
C1. Leg press x 12 reps
*can sub with goblet squats if you don't have this machine
C2. Kettlebell (or dumbbell) sumo deadlift x 20 reps (heavy!)
Rest 1 minute between sets

- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Lower the safety bars holding the weighted platform in place and 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.
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg press

*Sub with dumbbell if you don't have a kettlebell
- 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.

Kettlebell sumo deadlift

Circuit 2

- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold a dumbbell in your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control.

Dumbbell Russian twist

E. Burnout (optional): 2 sets
 On a two minute clock AMRAP the following four exercises 
-15 Standing abduction with mini band
-15 seated banded abduction leaning forward
-15 seated banded abduction leaning back
-15 glute bridge abduction
(perform as many rounds as possible  during the 2 minutes, then rest 90 seconds and repeat)
*Rest 90 seconds between rounds

- Standing with feet right under your hips and hips hinged slightly.
- Put a resistance band around both legs right above the knees.
- In one motion, push your knees away from each other and then push back to neutral position. It should look like your are doing a butterfly with your knees.
- Make sure your knees are not caving in, constantly push them outwards.

Standing abduction with mini band

- Sit on a flat bench/box with your back straight and your feet on the floor. It should be sitting like you are sitting in a straight back chair. Your hands should be holding on to the side of the bench near your hips.
- Put a resistance band around both legs right above the knees.
- In one motion, push your knees away from each other and then push back to touching each other. It should look like your are doing a butterfly with your knees.

Seated abduction with mini band

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place a band around your mid-thigh right above the knee.
- Drive your feet into the floor and raise your hips while squeezing your glutes. 
- Once at the top press your legs outwards against the band and bring back to neutral position. 
- Continuously push against the band throughout the entire movement.

Glute bridge abduction with mini band

Circuit 3 - Burnout - 2 sets

W4/D3 Lower Body

Gisele Rigo

My first workout after being inconsistent for years. I love lifting and it feels like a nice pace to start with!

Kelly

Yes! What a brilliant start to this year. Thanks Sarah!

Terry

W1/D1 Lower Body

Karie

That burnout was a killer. My arms are hello!

Tristin

Arms are noodles feeling the burn. Great feeling!

Shannon

W1/D2 Upper Body

A bit too difficult for a beginner. I was only able to do two reps of the main circuits and couldn’t finish the last one. Enjoyed the exercises though!

Megan

W1/D3 Lower Body

Wow, that was tough. I finished, but had to skip two of the pull up rounds.

Marsi

W1/D4 Upper Body

Skipped the calf raises cuz my gym doesn’t have that machine. Found it a little challenging to go from a machine to free weight and still have the machine available at a crowded gym

W4/D3 Lower Body

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