Name: Playbook - Sarah Herse - W4/D3 Lower Body
Uploaded: 2024-03-20T21:08:54.853Z
Duration: 80 min
Description: W4/D3 Lower Body

Jennifer

LANA

Madi

Fanflippintastic workout!  Love ending with a circuit that includes a run! 🎉❤️

Kelly

10/10 could add more single leg workouts for the balance and core strength

Jasmine

Warm-up x 2 sets
Jump Rope x 30 Seconds
Bottom of Squat hold x 20 seconds
Banded Good Mornings x 20 reps
Alternating Reverse Lunges x 10 reps
Rest 30 seconds between sets.
 
A. 5 minute EMOM (every minute on the minute for 5 sets)
A1. Sumo Deadlift x 1 rep with 2 second pause below knee
*Start @ 70% & work up heavy but not past 85%
 
B. 3 sets
B1. Goblet lateral lunge x 10/side
B2. Band resisted landmine squat x 15 reps
(sub with DB goblet squat if needed)
Rest 90 seconds 
 
C. 3 sets 
C1. Single leg landmine RDL x 10/side 
(Sub with single leg DB RDL if needed)
C2. Dumbbell Hip Thrusts x 8 reps with 2 second pause at the top
Rest 90 seconds between sets
 
D. 2 sets
D1. Single Leg Calf Raise x 12-15 per leg holding DB in one hand
Rest 1 minute between sets.
 
E. 5 sets : High Intensity Circuit
5 sets of 5 rounds of:
Kettlebell Swings x 3 reps
Goblet Squats x 2 reps
Kettlebell (or dumbbell) Push Press (Left Arm) x 1 rep
Kettlebell (or dumbbell) Push Press (Right Arm) x 1 rep
*After you complete the 5 rounds, run 400m and repeat for 4 additional sets with a run after every set. (So you will do a total of 25 sets of the complex and 5 sets of the 400m run by the end of the workout
Goal is to use 1 kettlebell for all movements, women try for 15-35#, men try for 26-53# KB

Jump Rope x 30 Seconds
Bottom of Squat hold x 20 seconds
Banded Good Mornings x 20 reps
Alternating Reverse Lunges x 10 reps
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

Bottom of squat hold with mini band

Banded good morning

- 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

Warmup

A. 5 minute EMOM (every minute on the minute for 5 sets)
A1. Sumo Deadlift x 1 rep with 2 second pause below knee
*Start @ 70% & work up heavy but not past 85%

- Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
- Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- Return the weight to the ground by bending at the hips and controlling the weight on the way down

Barbell sumo deadlift

B. 3 sets
B1. Goblet lateral lunge x 10/side
B2. Band resisted landmine squat x 15 reps
(Sub with dumbbell goblet squat if needed)
Rest 90 seconds

Goblet lateral lunge

(Sub with dumbbell goblet squat if needed)
Place band under feet and around barbell. Hold the bar to your chest and drive through your heels to push up. You can add weight to the bar to increase difficulty

Band resisted landmine squat

Circuit 1

C. 3 sets 
C1. Single leg landmine RDL x 10/side
(Sub with single leg dumbbell RDL if needed)
C2. Dumbbell Hip Thrusts x 8 reps with 2 second pause at the top
Rest 90 seconds between sets

(Sub with single leg dumbbell RDL if needed)
10/side

Landmine single leg RDL

Dumbbell hip thrusts

Circuit 2

D. 2 sets
D1. Single Leg Calf Raise x 12-15 per leg holding DB in one hand
Rest 1 minute between sets.

- Raise your heel as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.

Single leg Standing Calf Raises

E. 5 sets : High Intensity Circuit
5 sets of 5 rounds of:
Kettlebell Swings x 3 reps
Goblet Squats x 2 reps
Kettlebell (or dumbbell) Push Press (Left Arm) x 1 rep
Kettlebell (or dumbbell) Push Press (Right Arm) x 1 rep
*After you complete the 5 rounds, run 400m and repeat for 4 additional sets with a run after every set. (So you will do a total of 25 sets of the complex and 5 sets of the 400m run by the end of the workout
Goal is to use 1 kettlebell for all movements, women try for 15-35#, men try for 26-53# KB

Russian kettlebell swings

- Stand holding a kettlebell or DB 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

1 rep on each am
- Standing tall, feet hip width apart and abs engaged, hold a dumbbell at your shoulder shoulder.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the dumbbell toward the ceiling Lower with control and pause at the shoulders before starting again.

Single arm dumbbell push press

High Intensity Circuit

W4/D3 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

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

Francess

W1/D4 Upper Body

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

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

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 🏋️‍♀️

W4/D3 Lower Body

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