Name: Playbook - Sarah Herse - W4/D5 - Total Lower Body
Uploaded: 2024-03-20T21:08:54.646Z
Duration: 60 min
Description: W4/D5 - Total Lower Body

Lily

Loved it! Accidentally did an extra set of the SL Weighed Hip Thrusts... We'll call it a happy accident. Lol.

Amber

Seeing results!  Love this program!  Thank you 🙏 😊

Jennifer

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. Sumo Deadlift x 6 reps
*Rest 60-90 seconds between sets. 
Challenge yourself this week! Weights should feel like RPE 8-9

C. 4 Sets
C1. Barbell 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 Db RDL x 10 reps/leg
*Rest 1 minute between sets
 
F. 3 Sets
F1. Dual kettlebell 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. Dumbbell/Barbell calf raises (Use plates or riser)
1 x 15
1 x 12
2 x 10 + drop set 10
*Rest 40 seconds 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. Sumo Deadlift x 6 reps
*Rest 60-90 seconds between sets. 
Challenge yourself this week! Weights should feel like RPE 8-9

- 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

C. 4 Sets
C1. Barbell split squat  x 10/leg
*Rest 1 min between sets

-Stand facing away from the bench, holding a barbell across your upper back. 
-Have one leg behind you about 3 feet with toe on ground and heel up (like you would do a lunge)  
-Squat with your standing leg until the knee of back leg taps the ground 
-Push up through your front foot to return to the start position

Barbell split squats

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 Db RDL x 10 reps/leg
*Rest 1 minute between sets

- Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground.
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. 
- Come back up to the start position, by pushing your glutes forward. 
- Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

Dumbbell staggered stance RDL

F. 3 Sets
F1. Dual kettlebell 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. Dumbbell/Barbell calf raises (Use plates or riser)
1 x 15
1 x 12
2 x 10 + drop set 10
*Rest 40 seconds between sets

- Using a DB or barbell place on shoulders 
- Step on a plate and have your mid foot over the edge
- Raise up on your toes and push through the balls of your feet
- Engage your calves as you go up
- Control the motion on way down and repeat for recommended amount of reps

Dumbbell (or barbell) standing calf raise

W4/D5 - Total Lower Body

The perfect programme! Time taken accurate and challenging but not unachievable :) thanks!

Katie

Just starting this program for the second time 🔥🔥🔥

W1/D1 - Lower Body (Quads & Glutes Focused)

Just finished home gym beginner/intermediate for the second time around. Starting home advanced! 🔥

W1/D2 - Upper Body (Shoulders & Back Focused)

W1/D3 - Lower Body (Glutes & Hamstring Focused)

W1/D4 - Upper Body & Abs

W1/D5 - Total Lower Body

Great Saturday pump and burn. For that Metcon, I used 25s and ended up at 9:42. Not sure if that's good or not but it felt pretty solid. Lol!

W1/D6 - Optional: Bench + Arms + Metcon

W2/D1 - Lower Body (Quads & Glutes Focused)

First day back after 2 weeks off. 🥵🤪

W2/D2 - Upper Body (Shoulders & Back Focused)

W2/D3 - Lower Body (Glutes & Hamstring Focused)

I really felt this upper body workout. Loved it!

W2/D4 - Upper Body & Abs

W2/D5 - Total Lower Body

I really wanted to give up! I managed to push forward and it was worth it!😅

W2/D6 - Optional: Bench + Arms + Metcon

W3/D1 - Lower Body (Quads & Glute Focused)

W3/D2 - Upper Body (Shoulders & Back Focused)

W3/D3 - Lower Body (Glutes & Hamstring Focused)

W3/D4 - Upper Body & Abs

W3/D5 - Total Lower Body

Those devil presses, man! Welp, I'm awake now.

W3/D6 - Optional: Bench + Arms + Metcon

W4/D1 - Lower Body (Quads & Glutes Focused)

W4/D2 - Upper Body (Shoulders & Back Focused)

W4/D3 - Lower Body (Glutes & Hamstring Focused)

W4/D4 - Upper Body & Abs

W4/D6 - Optional: Bench + Arms + Metcon

W5/D1 - Lower Body (Quads & Glutes Focused)

W5/D2 - Upper Body (Shoulders & Back Focused)

W5/D3 - Lower Body (Glutes & Hamstring Focused)

That last circuit killed my arms! Whoa!!!!

Tristin

W5/D4 - Upper Body & Abs

My sumo deads are getting next level here. Strength is increasing week-to-week. Still loving this program!

W5/D5 - Total Lower Body

W5/D6 - Optional: Bench + Arms + Metcon

Took more than a week off visiting family. Time to get back at it 🥵

New PR on back squats... So dang proud! This program has been EVERYTHING!

W6/D1 - Lower Body (Quads & Glutes Focused)

❤️‍🔥🔥🥵❤️‍🔥Did this metcon for cardio: 
40,30,20,18,16,14,12,10,8,6 
alternating arms hang clean & press 
Kettleball swings 
Pushups (15 first 2 rounds, 10 all other rounds) 
Arms hanging dumbell chair stepups

Great workout! Love the new tracking weight feature!

W6/D2 - Upper Body (Shoulders & Back Focused)

Amanda

W6/D3 - Lower Body (Glutes & Hamstring Focused)

W6/D4 - Upper Body & Abs

W6/D5 - Total Lower Body

❤️‍🔥🔥❤️‍🔥😅🥵 great end to the program and my butt is burnt from yesterday’s lower body wo

W4/D5 - Total Lower Body

Community

More workouts from Sarah Herse