Name: Playbook - Sarah Herse - W5/D1 Lower Body
Uploaded: 2024-03-20T21:08:54.898Z
Duration: 60 min
Description: W5/D1 Lower Body

The high intensity was a lot today. I worked up to 20 and then went back down to keep pushing through 12 minutes 🥵

Whitney

Holy crap last circuit almost made me 🤢 at the gym…now that’s a good wo!

Kelly

Francess

Warm-up x 3 sets
High Knees x 30 reps
Butt Kickers x 30 reps
Slow Air Squats x 10 reps
Banded Bent-Over Rows x 10 reps
Banded Good Mornings x 10 reps
Superman Hold x 10 seconds
Rest 30 seconds between sets.
 
A. 3 sets
A1. Back Squat
1 x3 @ 82.5-87.5% of 1 rep max (heavy!)
2 x 4 @ 80% of 1RM
Rest 90 seconds between sets.
(If you do not know your 1 rep max, find weights that are challenging in these rep ranges)
 
B. 3 sets
B1. Barbell Good Morning with mini band above knees x 10 reps (pushings knees out into band to engage glutes)
B2. Sumo Dumbbell Squat x 15 reps
Rest 90 seconds between sets.
 
C. 10 min EMOM (every minute on the minute for 10 minutes)
C1. Goblet Pause Bulgarian Split squat x 30 seconds
*Alternate sides each minute (so 5 sets total per side)
 
D. 3 sets
D1. Standing Fire Hydrant with mini band x 20 reps/side
Rest 1 minute between sets.
 
E. High Intensity Circuit
Complete as much as possible in 12 minutes of:
Strict pull-up x 1
Medicine-ball Cleans x 5
Strict pull-up x 2
Medicine-ball Cleans x 10
Strict pull-up x 3
Medicine-ball Cleans x 15
Strict pull-up x 4
Medicine-ball Cleans x 20
Etc.
*Continue adding 1 Strict pull-up and 5 med-ball cleans each round.
*You can use band assistance on pull-up if necessary, advanced athletes can do kipping bar/ring muscle-ups instead of pull-ups

High Knees x 30 reps
Butt Kickers x 30 reps
Slow Air Squats x 10 reps
Banded Bent-Over Rows x 10 reps
Banded Good Mornings x 10 reps
Superman Hold x 10 seconds
Rest 30 seconds between sets.

- 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

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

-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

Banded bent over row

Banded good morning

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- hold this position for suggested amount of time

Superman hold

Warmup

A. 3 sets
A1. Back Squat
1 x3 @ 82.5-87.5% of 1 rep max (heavy!)
2 x 4 @ 80% of 1RM
Rest 90 seconds between sets.
(If you do not know your 1 rep max, find weights that are challenging in these reps

- 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. 3 sets
B1. Barbell Good Morning with mini band above knees x 10 reps (pushings knees out into band to engage glutes)
B2. Sumo Dumbbell Squat x 15 reps
Rest 90 seconds between sets.

- Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power , not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
- Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
- Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

Barbell good mornings

Use 1 heavy dumbbell for this. Women try for 35-55#, Men 50-70#
- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward.
- Hold a dumbbell at chest height, and bend at the knees - driving your knees outward - and hips until you reach parallel.
- To stand, think about pressing the floor away.

Dumbbell sumo squat

Circuit 1

C. 10 min EMOM (every minute on the minute for 10 minutes)
C1. Goblet Pause Bulgarian Split squat x 30 seconds
*Alternate sides each minute (so 5 sets total per side)
Don't go too heavy here.

Goblet pause Bulgarian split squat

D. 3 sets
D1. Standing Fire Hydrant with mini band x 20 reps/side
Rest 1 minute between sets.

Standing fire hydrant with mini band

E. High Intensity Circuit
Complete as much as possible in 12 minutes of:
Strict pull-up x 1
Medicine-ball Cleans x 5
Strict pull-up x 2
Medicine-ball Cleans x 10
Strict pull-up x 3
Medicine-ball Cleans x 15
Strict pull-up x 4
Medicine-ball Cleans x 20
Etc.
*Continue adding 1 Strict pull-up and 5 med-ball cleans each round.
*You can use band assistance on pull-up if necessary, advanced athletes can do kipping bar/ring muscle-ups instead of pull-ups

Continue adding 1 rep each round until you hit the 12 minute mark. Use band or other form of assistance as needed. 

- Grab the bar with the palms of your hands facing forward
- Exhale and pull your torso up until your head is above your hands                                                                                                                                                         - Pause at the top engaging your back and lower slowly until you arms are fully extended

Pull-ups

Continue adding 5 reps each round until you hit the 12 minute mark. Women try for 8-14# ball, Men 14-20#

Med ball clean

High Intensity Circuit 2

W5/D1 Lower Body

Madison

First day of this one and I am absolutely loving it! Love the explosiveness 😁

Alic

W1/D1 Lower Body

Day 2 and I'm truly loving the Olympic lifts

Rebekah

Madi

W1/D2 Upper Body

Awesome workout! Loved the circuit at the end. Really looking forward to completing this program. These workouts are so  what I needed right now.

Siobhan

Dominika

W1/D3 Lower Body

That tabata at the end was killer, I barely made it through 😭

Got to make it to the gym before work and this workout was perfect!

Ashley Chapman

Great workout! Love, love, love the stretches at the end! Wish there are stretches for each day

W1/D4 Upper Body

The only thing that got me through the last part was the descending ladder!💪🏻😂

Jennifer

I was super stoked about today but I unfortunately hurt my back on the front squat. Listened to my body and skipped most everything else. That being said, this is week one and I'm loving this program and my first time with Olympic lifting. Here's to quick healing!

W1/D5 Full Body

🥵 Oh my. Definitely kicking up the challenge. Today was a finisher.

This one made me feel 43 🤣
Good stuff!  Growin them 💪

W2/D1 Lower Body

LANA

W2/D2 Upper Body

Gurl, you really killed me today. I really couldn't even imagine I could push through this, but here am I, sweaty at the end.

Those mountain climbers toward the end wrecked me ❤️❤️

Casey

W2/D3 Lower Body

Love these so much! Just enough challenge to push my self but not give up!

Laura

W2/D4 Upper Body

Those wall walls got me 😮‍💨!  Thanks for the great workout 🏋️‍♀️

Tara Wood

W2/D5 Full Body

Loved it!  I’m seeing changes already!  Excited to see end results.  I’ll be ready for “Unleash The Beast”!

Fantastic! Last circuit is real butt kicker!

W3/D1 Lower Body

W3/D2 Upper Body

W3/D3 Lower Body

Mackenzie

W3/D4 Upper Body

That was tough at the end😩Great workout 🏋️‍♂️ Thank you 😊

Seened like too many circuits after heavy squats. Other than that, great

Misha SWB

W3/D5 Full Body

W4/D1 Lower Body

That was a fun high intensity. My fave so far.

W4/D2 Upper Body

W4/D3 Lower Body

I loved the back focus today. That hiit was crazy awesome.

Those 400 metre sprints at the end... left me for dead

Welp just glad the last circuit was just 4 rounds 😂😅

W4/D4 Upper Body

W4/D5 Full Body

Modified that high intensity but did the dang thing

W5/D2 Upper Body

Wish I could add exercises to any workout. Depending on the week, I add extra or even add another body area.

W5/D3 Lower Body

I felt that in my core today on the suitcase lifts.

Great workout 🏋️‍♂️!  Thank you 😊

When looking at the workout it says one thing and then I go to start the workout and it changes. A bit frustrating.

W5/D4 Upper Body

High intensity says 10 reps but also 5 in description. That threw me a bit but otherwise, this workout really kicked my 🍑. Felt like an hr of cardio!

W5/D5 Full Body

W6/D1 Lower Body

W6/D2 Upper Body

W6/D3 Lower Body

W6/D4 Upper Body

Oh hell yeah! That was a great ending to 6 weeks and a very happy birthday workout for me 🥰 Thanks girl!

Great end to the program!  Thank you 😊

W5/D1 Lower Body

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