Name: Playbook - Sarah Herse - W4/D5 - Total Lower Body
Uploaded: 2024-03-20T21:08:55.306Z
Duration: 60 min
Description: W4/D5 - Total Lower Body

Diana

Loved this one! ESP the staggered cable DL!

Kelly

Donna

Ashley Chapman

Corina

Sarah Herse

Brandy

A. Warm-up x 3 sets
A1. High knees x 30 reps
A2. Bodyweight reverse alternating lunges x 10 reps
A3. Glute bridge with mini band x 10 reps
 
B. 4 Sets
B1. Trap bar deadlift (or sub with regular/sumo deadlift) x 6 reps
*Rest 60-90 seconds between sets. 
Challenge yourself this week! Weights should feel like RPE 8-9

C. 3 Sets
C1. Smith Machine (or barbell/dumbbell) split squat  x 10/leg
*Rest 1 min between sets
 
D.  3 Sets
D1. Single leg weighted hip thrust x 12/leg
*Rest 30 seconds between sets
 
E. 3 Sets
E1.Staggered stance cable RDL x 10 reps/leg
*Rest 1 minute between sets
 
F. 3 Sets
F1. Dual kettlebell (or dumbbell) deadlift x 12 reps
F2. Russian kettlebell swing x 12 reps
*Rest 60 seconds between sets
*try for something moderately heavy (~25-53# KB’s for women), sub with dumbbells if needed

G. 4 Sets
G1. Machine calf raises (any machine works or sub with smith machine if needed)
1 x 15
1 x 12
2 x 10 + dropset 10
*Rest 40 secs between sets

A. Warm-up x 3 sets
A1. High knees x 30 reps
A2. Bodyweight reverse alternating lunges x 10 reps
A3. Glute bridge with mini band x 10 reps

- Stand tall, like you are balancing a glass of water on your head.
- Bring one knee up to hip height, with the opposite arm bent at 90 degrees and reaching to shoulder height.
- Rapidly switch and stay light on your toes

High knees

- 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. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

- Laying face up on the ground with your feet firmly planted and knees bent about 90 degrees
- Place a band around the mid thigh 
- Arms laying on the ground beside you thrust your hips up and squeeze your glutes while pushing against the band around your thighs lower in controlled manner and repeat for recommended amount of reps

Glute Bridge W/ Mini Band

Warm Up (lower body 6)

B. 4 Sets:
B1. Trap bar deadlift (or sub with regular/sumo deadlift) x 6 reps
*Rest 60-90 seconds between sets. 
Challenge yourself this week! Weights should feel like RPE 8-9

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

C. 3 Sets:
C1. Smith Machine (or barbell/dumbbell) split squat  x 10/leg
*Rest 1 min 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 split squat

D.  3 Sets:
D1. Single leg weighted hip thrust x 12/leg
*Rest 30 seconds between sets

- Place your upper back on the box or stable elevated surface  and weight on your hip area
- Knees should be bent and feet firmly planted on ground
- With one leg elevated push through the foot on the floor and raise your hips 
- Squeeze your glutes at the very top and slowly lower back down 
- Repeat for recommended amount of reps and repeat on opposite leg

Single Leg Weighted Hip Thrust

E. 3 Sets:
E1.Staggered stance cable RDL x 10 reps/leg
*Rest 1 minute between sets

- Stand in front of the cable machine with your feet about hip-width apart. Take a short step backward with one of your feet. The distance between the feet should be about one foot
- Grasp the cable with the opposite arm of the front foot.
- Lean your weight onto the front foot and on the toes of the back foot. Engage your upper back by pinching your shoulder blades together.
- Start the hip hinge movement by pushing your hips back and your upper body hinge forward. 
- Slowly lower forward until you feel a deep stretch in your hamstrings. Pause for a brief second.
- Drive through your feet and push your hips forward to reach full extension to complete the rep.

Staggered stance cable RDL

F. 3 Sets:
F1. Dual kettlebell (or db) deadlift x 12 reps
F2. Russian kettlebell swing x 12 reps
*Rest 60 seconds between sets
*try for something moderately heavy (~25-53# KB’s for women), sub with dumbbells if needed

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells by bending at the knee and hinging at the kips 
- Grab the tops of the KB's and pushing your feet through the floor stand up to full extension
- Slowly lower back down to complete rep
- Repeat for desired reps

Dual Kettlebell deadlifts

- Stand with your feet as wide as your hips, then put a slight bend in your knees, maintain a flat back and engage your core muscles
- Using both hands, hold the kettlebell with an overhand grip
- Start with the kettlebell hanging between your thighs.
 - Your wrists should lightly touch your legs
- Lean forward slightly. Using your hips, swing the kettlebell up to eye level and then control the swing on the way back down and repeat.

Russian kettlebell swings

Circuit 1

G. 4 Sets
G1. Machine calf raises (any machine works or sub with smith machine if needed)
1 x 15
1 x 12
2 x 10 + dropset 10 (immediately after 10 reps, drop weight & do another 10)
*Rest 40 seconds between sets

- Place shoulders under pads provided & position your toes forward. The balls of your feet should be secured on top of the calf block with the heels extending off it. The knees should be kept with a slight bend; never locked. 
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position & repeat for recommended amount of reps

W4/D5 - Total Lower Body

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