Name: Playbook - Sarah Herse - W4/D4 - Back, Biceps, Glutes, & Hamstrings
Uploaded: 2024-03-20T21:08:54.626Z
Duration: 45 min
Description: W4/D4 - Back, Biceps, Glutes, & Hamstrings

Anke Schneider

Great Ham and bicep workout👍🏻🦵🏻🏋️‍♂️

Dede

A. Warm-up x 3 sets
A1. Plank jacks x 10 reps
A2. Plank hold x 10 seconds
A3. Kang squats x 5 reps
A4. Standing twists x 10 reps 

B. 3 sets
B1. Dumbbell seesaw rows x 30 reps (15/side)
B2. Single dumbbell bicep curl x 10-15 reps
*Rest 20 seconds between sets

C. 3 sets
C1. Single leg slider hamstring curl x 10/leg
*You can use sliders/towels/etc but if you don’t have a slick floor then sub with single leg glute bridges
C2. Superman lift with 3 mini band pulses x 8 reps
*Rest 10 seconds between sets

D.4 sets
D1. Mini band Dumbbell staggered stance RDL x 12/leg
Rest non-working leg only while other leg is working
*After last set, drop the dumbbell and perform 10 pulses with just the mini band before switching legs

E. 3 sets
E1. Seated concentration curls x 12/arm
Rest non-working arm only while other leg is working
*On last set perform as many reps as possible

A. Warm-up x 3 sets
A1. Plank jacks x 10 reps
A2. Plank hold x 10 seconds
A3. Kang squats x 5 reps
A4. Standing twists x 10 reps

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.

Plank jacks

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

- Stand with feet shoulder-width apart
- Keeping your back straight, bend at the hips to lower your torso forward until it’s parallel to the floor. This is the good morning portion.
- Maintaining a straight spine, sit back by bending your knees and dropping your hips until your thighs are parallel to the floor. This is the back squat portion.
- Extend your knees and raise your hips until your torso is parallel to the floor, returning to the good morning portion.
- Raise your torso until your hips are fully extended.

Kang squat (bodyweight)

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

Warm Up

B. 3 sets
B1. Dumbbell seesaw rows x 30 reps (15/side)
B2. Single dumbbell bicep curl x 10-15 reps
*Rest 20 seconds between sets

(15/side - 30 reps total)

-  Stand holding a pair of dumbbells at arm’s length next to your sides. 
- Shoulder width stance, bend your knees, and hinge forward slightly. 
- Row the dumbbell in your right hand to your right side, and then lower it as you row the weight in your left hand to your left side.
- Maintain control on the way down
- One rep on each side completes one total rep

Dumbbell seesaw rows

(10-15 reps/side - 20-30 reps total)

- Standing shoulder width apart and holding a dumbbell in each hand
- Have one hand hanging by your side 
- Curl the dumbbell (palms up) until your forearm touches your bicep
- Complete for recommended amount of reps then repeat with the other arm.

Single arm bicep curl

Circuit 1

C. 3 sets
C1. Single leg slider hamstring curl x 10/leg
*You can use sliders/towels/etc but if you don’t have a slick floor then sub with single leg glute bridges
C2. Superman lift with 3 mini band pulses x 8 reps
*Rest 10 seconds between sets

(10/leg - 20 reps total)
*You can use sliders/towels/etc but if you don’t have a slick floor then sub with single leg glute bridges

- Laying face up with legs fully extended
- Grab a towel, or something that will slide against floor easily
- Keeping one leg extended (on heel) and one leg bent on the towel
- Raise hips, back, and legs off ground and take the foot on the towel and slide it out until fully extended (or as far as comfortable) *Should slide easily*
- Slide it back in and that completes one rep
- Repeat on other side

Single leg slider hamstring curl

(3 mini band pulses at the top of each rep)

- Lay face down with mini band around wrists/hands
- With arms and legs extended lift legs, arms, and torso off floor to get into superman lift position
- Once at the top spread your arms laterally to create tension in mini band and pulse for desired amount of reps
- Lower back down to starting position

Superman lift with mini band around hands

Circuit 2

D.4 sets
D1. Mini band Dumbbell staggered stance RDL x 12/leg
Rest non-working leg only while other leg is working
*After last set, drop the dumbbell and perform 10 pulses with just the mini band before switching legs

- Start by standing on a mini band with one leg and the other side around the middle of a dumbbell
- Get into a staggered stance with non-banded leg in the back. - Hold the dumbbell with the arm that is opposite of banded leg
- Keeping your spine in a neutral position and squeezing the shoulder blades, start sending the hips back until the dumbbell is almost touching floor
- Stand back up until full extension constantly keeping tension in band

Mini band dumbbell staggered stance RDL

E. 3 sets
E1. Seated concentration curls x 12/arm
Rest non-working arm only while other leg is working
*On last set perform as many reps as possible

- Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.
- Use either arm to pick the dumbbell up and hold it with an underhand grip.
- Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.
- Keep your arm fully extended downwards without letting the dumbbell rest on the floor.
- Curl the dumbbell forward and up in a smooth arc, contracting your biceps and upward until your biceps are fully contracted and the dumbbell is at shoulder level.  
- Return to the start position in a controlled manner and repeat on other side.

Seated concentration curls

W4/D4 - Back, Biceps, Glutes, & Hamstrings

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

Jessi

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/D4 - Back, Biceps, Glutes, & Hamstrings

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