Name: Playbook - Sarah Herse - W5/D1 Lower Body
Uploaded: 2024-03-20T21:08:55.207Z
Duration: 60 min
Description: W5/D1 Lower Body

Whitney

December

Warmup
3 sets
60 seconds mock jump rope
20 glute bridge
10 slow air squats

A. 5 sets
A1. Heels elevated 1 & 1/4 goblet squats
1 x 12 reps
2 x 10 reps
2 x 8 reps
Rest 1 minute between sets
*Try to increase in weight throughout the sets while maintaining good form

B. 4 sets
B1. Dumbbell RDL  x 14 reps
B2. DB kneeling squat x 14 reps (Slow & controlled with a pause at the bottom of each rep)
Rest 1 min between sets
 
C. 4 sets
C1. Leg extension machine x 10 reps
*can sub with Dumbbell front squat if needed
C2. Bottom of squat hold x 20 seconds
Rest 1 minute between sets
 
D. 3 sets
D1. Lying abduction on bench with mini band x 20 reps/side
Rest 30 seconds between sets
 
E. 3 sets
E1. Standing calf raise x 18 reps (sub with DB calf raises if needed)
*after each set perform 20 body weight calf raises (no weight)
Rest 60 seconds between sets
 
F. 2 sets: Burnout (optional)
-3 Slow Dumbbell Deadlifts (tempo of 5 seconds down and 5 seconds up) into
-5 Fast Dumbbell Deadlifts
perform the complex 3 times through without rest, totaling 24 reps each set
Rest 2 minutes between sets

Warmup
3 sets
60 seconds mock jump rope
20 glute bridge
10 slow air squats

- 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

- Place a mini band around your lower thigh and lie flat on your back with your feet planted on the ground.
- Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
- Pull your hips up as high as you can while clenching your glutes
- Squeeze your glutes momentarily at the top before lowering back down to starting position

Banded glute bridges

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

Warmup

1 x 12 reps
2 x 10 reps
2 x 8 reps
Rest 1 minute between sets
*Try to increase in weight throughout the sets while maintaining good form

Place your heels on an incline board or plates. Grasp the dumbbell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals. Keep your elbows tucked in. Lower your body by flexing the hips and knees slowly and under control until your hip crease is below knee crease, keeping your weight over the middle and heel area of your foot. Then, add a controlled pulse at the bottom of the squat, lifting up 1/4 of the way then lowering back down. Exhale as you press your feet into the ground, extending your hips and knees, and keeping your knees in line with, or slightly outside of, your second toe and stand up.

Heels elevated 1 & 1/4 goblet squat

B. 4 sets
B1. Dumbbell RDL  x 14 reps
B2. DB kneeling squat x 14 reps (Slow & controlled with a pause at the bottom of each rep)
Rest 1 min between sets

- 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

- Start in a kneeling position with both knees on an exercise mat with your toes/top of foot on ground.
- Holding a dumbbell in each hand and at your shoulders, with elbows by your side slightly up.
- Engage your core. Your ribs should be down and your pelvis should be slightly tucked. Hinge your hips back and down while bending your knees, allowing your hips to travel toward your heels. Your hips should remain in line with your knees. 
- Your shoulders should finish ahead of your hips, over the middle of your thighs.
Pause briefly at the bottom of the movement, then squeeze your glutes to begin the upward movement until you reach full extension.

Dumbbell kneeling squat

Circuit 1

C. 4 sets
C1. Leg extension machine x 10 reps
*can sub with Dumbbell front squat if needed
C2. Bottom of squat hold x 20 seconds (mini band optional)
Rest 1 minute between sets

- Choose your weight & sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Also, make sure that your legs form a 90-degree angle b/w the lower & upper leg.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale

Leg extensions

- Place band above your knee area 
- Feet shoulder-width apart and send the hips back and drop into a squat (below parallel)
- Hold the bottom of that squat while actively pushing your knees our against the band
- Make sure to keep your chest up and not hunched over.

Bottom of squat hold with mini band

Circuit 2

20/side

- Place a band right above your knee area
- Lay on your side on a bench 
- Place your bottom arm underneath your head, or where it is comfortable and place the top arm on the bench for stability 
- Bending your bottom leg so it makes a 90 degree angle and your top leg straight with toe pointing forward.
- Raise your top leg directly up towards the ceiling pushing against the band and then lower back down. Be sure to control the descent and maintaining engage core throughout.

Side lying abduction with mini band on bench

Can sub with DB calf raises if needed
*after each set perform 20 body weight calf raises (no weight)
- Place your shoulders under the pads provided and position your toes facing forward. The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
- Raise your heels 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.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.

Standing Calf Raises

F. 2 sets: Burnout (optional)
F1. Slow Dumbbell Deadlifts x 3 reps (tempo of 5 seconds down and 5 seconds up) into
F2. Fast Dumbbell Deadlifts x 5 reps
*perform the complex 3 times through without rest, totalling 24 reps each set
Rest 2 minutes between sets

- Hold a pair of dumbbells in front of you with an overhand grip, palms facing
- Hinge forward at your hips, slightly bending the knees, lowering the dumbbells to the ground without allowing your back to round. 
- Brace core and lift back to the starting position.

Dumbbell deadlift

Circuit 4

W5/D1 Lower Body

Gisele Rigo

My first workout after being inconsistent for years. I love lifting and it feels like a nice pace to start with!

Kelly

Yes! What a brilliant start to this year. Thanks Sarah!

Terry

W1/D1 Lower Body

Karie

That burnout was a killer. My arms are hello!

Tristin

Arms are noodles feeling the burn. Great feeling!

Shannon

W1/D2 Upper Body

A bit too difficult for a beginner. I was only able to do two reps of the main circuits and couldn’t finish the last one. Enjoyed the exercises though!

Megan

W1/D3 Lower Body

Wow, that was tough. I finished, but had to skip two of the pull up rounds.

Marsi

W1/D4 Upper Body

Skipped the calf raises cuz my gym doesn’t have that machine. Found it a little challenging to go from a machine to free weight and still have the machine available at a crowded gym

W2/D1 Lower Body

Great! I did benchpress w a bar. Getting stronger everyday! 💪🏽🥰

Paulette

Rosalind

W2/D2 Upper Body

Substation for leg press was squats w my rack.   Loved it per usual!

Yesenia

W2/D3 Lower Body

W2/D4 Upper Body

Are you trying to kill me?  This was a hard one. 😓

W3/D1 Lower Body

I love that I can add what weight I am using 😀

Marlene

Holy moly that shoulder burn out was killer and I went light 🥵

Kaylea

W3/D2 Upper Body

W3/D3 Lower Body

Couldn’t do the overhead press w bands. 😩😢

W3/D4 Upper Body

Burnout was down right offensive, loved it!! Great workout!!

Diana

W4/D1 Lower Body

W4/D2 Upper Body

W4/D3 Lower Body

Do typically add cardio to these workouts?

Erika

W4/D4 Upper Body

Marybelle

W5/D2 Upper Body

W5/D3 Lower Body

Missed you 
Came back to the app today!!!

W5/D4 Upper Body

🥵 I feel like the intensity just kicked up 110%

W6/D1 Lower Body

Build muscle and lose a little bit of belly fat but mainly wanna target muscle growth

W5/D1 Lower Body

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