Name: Playbook - Sarah Herse - W5/D1 Lower Body
Uploaded: 2024-03-20T21:08:54.682Z
Duration: 60 min
Description: W5/D1 Lower Body

Whitney

Love learning work outs that I have never done before yay i

Marlene

Chris

Pavallam

Warmup x 3 sets
Bike x 60 seconds
Alternating Cossack Squats x 12 reps
Glute march x 60 seconds
bottom of squat hold x 30 seconds
Rest 30 seconds between sets

A. 4 sets
A1. Back Squat
1 x 8 reps @ 65% of 1 rep max (Note: if you do not know your one rep max, find weights that are challenging in these rep ranges)
1 x 6 reps @ 75%
1 x 4 rep @ 85%
1 x 3 reps @ 87-90%
*Rest 2 minutes between sets
 
B. 4 sets
B1. Cable Straight Bar (or banded) RDL x 12 reps
*Rest 1 minute between sets
 
C. 4 sets
C1. Spanish squats x 20 reps (sub with goblet squats if you don't have band)
C2. Dumbbell RDL's x 15 reps
*Rest 30 seconds between sets
 
D. 3 sets
D1. Goblet lateral lunge x 10/side
D2. Copenhagen plank with pulses x 20 seconds/side
Rest 30 seconds between sets
 
E. 4 sets: Core circuit
E1. Boat pose “U”-lifts x 10 reps
E2. Shotgun sit-ups x 10 reps
E3. Single arm dumbbell overhead pass sit-ups x 10 reps
*use light DB, ~10#
 
F.  5 rounds for time: High Intensity Circuit (optional)
F1. Dumbbell Push Presses x 16 reps
F2. Dumbbell alternating snatch x 16 reps
F3. Goblet squat x 16 reps

Warmup x 3 sets
Bike x 60 seconds
Alternating Cossack Squats x 12 reps
Glute march x 60 seconds
bottom of squat hold x 30 seconds
Rest 30 seconds between sets

- Sit on the stationary bike, with the seat far enough away that your knee is slightly bent, but not locked.
- As you pedal, adjust resistance as necessary.

Bike

- Set up with your feet nice and wide, standing tall. Adjust your stance based on what feels comfortable for you and allows you to achieve the greatest end range of motion without movement compensations.
- Hold a kettlebell or dumbbell at your chest with your elbows tight against you.
- Squat down to a full deep squat on one side, keeping both heels on the ground. In the bottom position, the squatting leg is fully flexed at the ankle, the knee is out over the toe, the other leg is straight, and the torso is upright.
- As you squat down, externally rotate the straight leg so that the toes come up off the ground while the heel stays firmly planted.
- Press into the ground through the bent leg to bring yourself back up to the starting position, standing tall in your wide stance.
- Repeat on opposite side to complete the rep.

Goblet cossack squat alternating

Glute march

Bottom of squat hold with mini band

Warmup

1 x 8 reps @ 65% of 1 rep max (Note: if you do not know your one rep max, find weights that are challenging in these rep ranges)
1 x 6 reps @ 75%
1 x 4 rep @ 85%
1 x 3 reps @ 87-90%

- Start with a hip-width stance
- Descend by flexing the knees                                                                                                                                                                                                   - Push your hips back                                                                                                                                                                                                                     - Ensure that your knees stay aligned with your feet                                                                                                                                                                      - Keep your torso as upright as possible
- Drive the weight upward by extending your legs

Barbell back squat

B. 4 sets
B1. Cable Straight Bar RDL x 12 reps
*Rest 1 minute between sets

- Adjust the carriage so that it's at the bottom of the cable machine. Attach a straight bar to the pulley on the carriage of a cable station. You should be facing the pulley.
- Select the amount of resistance you want. 
- Facing the pulley, grab the bar, and step approximately three feet away from the machine.
- With a slight bend in your knees, slowly bend at your hips (this is a hinge movement pattern) as you simultaneously extend your arms forward. Your core should be engaged, and your back should be flat.
- Then squeeze your glutes to stand back up as you simultaneously pull arms back by your thigh/hip area (keep them straight). 
- Once you reach full extension that completes one rep.

Cable straight bar (or banded) RDL

C. 4 sets
C1. Spanish squats x 20 reps (sub with goblet squats if you don't have band)
C2. Dumbbell RDL's x 15 reps
*Rest 30 seconds between sets

- To perform this movement, you want to wrap a band or strap around a sturdy object such as a rack. Typically, the placement of the band is located behind the knee.  
- Squat back, keeping your shins perpendicular to the ground and then come back up to full hip extension.

Spanish squat

- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Dumbbell RDL

Circuit 1

D. 3 sets
D1. Goblet lateral lunge x 10/side
D2. Copenhagen plank with pulses x 20 seconds/side
Rest 30 seconds between sets

10/side - 20 total reps

- Take a dumbbell or kettlebell and hold it in both hands under your chin (hold dumbbell long ways).
- Stand with your feet together.
- Step out laterally with your one foot.
- Bend at the knee and squat down to a 90 degree angle.
- Stand back up and bring your leg back in.
- Now step out with your other leg and repeat. 
Alternate back and forth for the desired amount of reps.

Goblet lateral lunge

20 sec per side, to modify, move closer to bench so inside of knee is touching the bench.

- In a side plank position, place the top leg on a bench with the bottom leg under the bench. 
- Lift the hips up until your body is in a straight line. Keep the lower leg off the floor.
 
*Reduce the difficulty to scale by keeping the foot of the lower leg on floor to assist, and/or by moving the bench closer toward the hips

Copenhagen plank with pulses

Circuit 2

E. 4 sets: Core circuit
E1. Boat pose “U”-lifts x 10 reps
E2. Shotgun sit-ups x 10 reps
E3. Single arm dumbbell overhead pass sit-ups x 10 reps
*use light DB, ~10#

- Bring your arms behind you, placing your hands in line with your shoulders, fingers pointing toward the front of the mat.
- Engage your core and begin to lean back, lifting your feet off the floor, balancing on your sitz bones.
- With active legs, bring your thighs to a rough 45-degree angle and shins parallel to the floor.
- Squeeze your legs together and shine your chest upward, keeping your spine straight.
- Leaning back slightly, start by making a "U" shape with your legs back and forth.

Boat pose U-lifts

- Sitting on the floor place your hands behind you (shoulder-width apart) and fingers facing front
- Lean back slightly and bring your legs into a "tuck" position 
- Bending your arms and leaning back straighten your legs out in front (without touching the ground) and then back into the tuck position
- That completes one rep.

Shotgun sit-ups

- Laying on the ground with one dumbbell
- Hold in one hand directly above your face
- Perform a sit up (keeping the dumbbell overhead) and once you get to the top of the sit up switch the dumbbell to the other hand
- Slowly lower back down and repeat the same process on the other arm.

Single arm dumbbell overhead pass sit-up

Circuit 3 - Core Circuit

F.  5 rounds for time: High Intensity Circuit (optional)
F1. Dumbbell Push Presses x 16 reps
F2. Dumbbell alternating snatch x 16 reps
F3. Goblet squat x 16 reps

- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

8/side - 16 total reps

- Start with a dumbbell directly below you so that you are standing over it evenly. Squat down so that you are in a similar start position to a deadlift, with the chest and head up and shoulders slightly higher than the hips.
-Lift the dumbbell with the legs and back, coming straight up with the dumbbell, making sure not to bend the arm early. The arm should remain straight until the dumbbell gets to about the hip, in which the momentum from the first part of the pull should seamlessly transition into the arm, pulling upward on the dumbbell to continue its ascent. Once you have pulled as high as you can, turn the elbow underneath the dumbbell to end up with the weight overhead.
-Once the dumbbell has traveled overhead, dip while receiving the dumbbell.

Dumbbell alternating snatch

- Stand holding a kettlebell 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

Circuit 4 - Optional High Intensity Circuit

W5/D1 Lower Body

Rachel

Loved this first workout! Really excited to start this program!

Shannon Aguirre

Omg I hate burpee’s but I did them trust the process and remember those goals! I can finally do cossack squats!!!! Great workout!

Marybelle

W1/D1 Lower Body

Starting this program for the second time after having my second baby. It got me back in shape after my first and I’m excited and ready for round 2 💪🏼

I like to finish each workout with a metcon—love that these are already included in this program and I don’t have to think about it

W1/D2 Upper Body

Intense leg day but my back is always so angry by the time I get to split squats. Personally have to modify to finish.

W1/D3 Lower Body

The timed circuit was a bit confusing but otherwise I loved it.

This program is my favorite from Sarah Herse so far! Feeling great 💪🏼💪🏼

That optional work out was hard I only did the first round 😞

W1/D4 Upper Body

I finally have joined a gym that is not “class” based. I wasn’t sure how it was going to go without a coach telling me what to do, but workouts are great to keep me focused on exactly what to do from start to finish. The video demos are key. Thanks Sarah!

Trish Hayes

Loved it!!  Targeted all the right areas 💗!

Rene

Marieve Carriere

W1/D5 Lower Body

Wowww!! My legs are on 🔥🔥! Loved it!!

W2/D1 Lower Body

Wow! That last circuit… YAZ ❤️‍🔥

Corina

W2/D2 Upper Body

W2/D3 Lower Body

Love the workout, especially the high intensity. Only trouble was the arm circuit. Not sure if I'm supposed to go straight through and then rest, or rest 30 secs between each exercise then repeat for 3 🤷‍♀️

It was amazing!! Thanks so much fo me putting all this together!

Shelly

Samantha

W2/D4 Upper Body

Jessi Mollak

W2/D5 Lower Body

That high intensity circuit finished me off 🔥🥵

Loved it!!  Nice combo with lunges and straight bar RDL’s 🔥🔥🔥

W3/D1 Lower Body

W3/D2 Upper Body

Oh my lanta lunges! I got 80 and had to switch to something else. 🥵

So killer! Not sure I'll walk right tomorrow.

W3/D3 Lower Body

W3/D4 Upper Body

W3/D5 Lower Body

My upper body was to wiped from yesterday's pull up program to do the last two circuits,but my legs are happy!!!

W4/D1 Lower Body

W4/D2 Upper Body

W4/D3 Lower Body

Loved the high intensity circuit at the end of this one

40 min on stair-stepper, then this workout! AWESOMENESS!!

W4/D4 Upper Body

Katie

W4/D5 Lower Body

Misha SWB

W5/D2 Upper Body

W5/D3 Lower Body

W5/D4 Upper Body

W5/D5 Lower Body

My husband joined me today and I think he's dead

W6/D1 Lower Body

W6/D2 Upper Body

Killer definitely a great workout for the later week

Jasmine

W6/D3 Lower Body

I didn’t really understand the high intensity circuit the way it was written. Was I supposed to do 10 swings, 10 burpees, then rest 1 minute, then do 20 mt climbers, 10 dm cleans, and go back the top and do 3 full rounds of 10 swings, 10 burpees, 20 climbers, 10 cleans?  Or was the “rest 1 minute” written in the wrong spot?

W5/D1 Lower Body

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