Name: Playbook - Sarah Herse - W5/D3 Lower Body
Uploaded: 2024-03-20T21:08:55.236Z
Duration: 60 min
Description: W5/D3 Lower Body

Paulette

December

Warm up
3 sets
50 jumping jacks
10 air squats
10 banded good mornings
10 alternating step-ups (light dumbbells or just body weight)
 
A. 4 sets
A1.  Smith Machine RDL x 12 reps
*You can sub with dumbbell RDL's if needed
Rest 1 minute between sets
 
B. 4 sets
B1. Dumbbell reverse lunges x 10/leg (not alternating)
Rest 1 minute between sets

C. 4 sets
C1. Spanish squats  x 20 (can sub with dumbbell squats if needed)
C2. Kettlebell sumo deadlift x 20 reps (heavy!)
C3. Dumbbell frog pump x 15 reps (can sub with bridges if preferred)
Rest 1 minute between sets

D. 3 sets
D1. plank hold x 45 seconds
Rest 1 minute between sets
 
E. Burnout (optional): 2 sets
E1. 20 banded lateral walks in place
E2. 20 banded Curtsy lunge pulse on each side
E3. 20 banded squat pulse
E4. 20 banded lateral walks in place

Warm up
3 sets
50 jumping jacks
10 air squats
10 banded good mornings
10 alternating step-ups (light dumbbells or just body weight)

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- 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

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

- Stand in front of a bench or step, holding a pair of dumbbells with your arms by your side, palms facing in.
- Step up onto the bench and press through the foot on the bench/box to straighten your leg and come to full extension at top of the box, while lifting the other leg up to the box.
- Slowly lower your leg back to the starting position in a controlled decent and place both feet on the ground.
- Alternate legs and repeat.

Dumbbell alternating step-ups

Warmup

- Position the Smith bar to just above knee level.
- Stand with your feet shoulder-width apart and flare your feet out around 15 degrees.
- Lift your chest up and brace your abs to create full-body tension.
- Grab the bar with an overhand grip so that your hands are just outside your thighs.
"Pack" your lats by externally rotating your shoulders (essentially the opposite of a shrug).
- Bend your knee slightly and push your hip straight back while maintaining a neutral spine and keeping your chest up.
- Go as deep as you comfortably can. Just below knee-level is a typical RDL depth, and there's no need to touch the plates to the floor.
- Reverse the rep by simultaneously driving your hips forwards and your chest up

Smith Machine RDL

B. 4 sets
B1. Dumbbell reverse lunges x 10/leg (not alternating)
Rest 1 minute between sets

- Stand up straight while grasping a dumbbell in each hand. This is the starting position.
- 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.

Dumbbell reverse lunge

D. 3 sets
D1. plank hold x 45 seconds
Rest 1 minute between sets

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

C. 4 sets
C1. Spanish squats  x 20 (can sub with dumbbell squats if needed)
C2. Kettlebell sumo deadlift x 20 reps (heavy!)
C3. Dumbbell frog pump x 15 reps (can sub with glute bridges if preferred)
Rest 1 minute 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

- Stand with your feet wider than hip width, toes slightly turned out, and a kettlebell between your feet.
- Lower your hips straight down while keeping a tall spine, grip the kettlebell and stand up tall with your arms straight.

Kettlebell sumo deadlift

- Lying on your back, bend at the knees, and press the bottom your feet together, holding dumbbell 
- Drive your knees toward the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Dumbbell frog pumps

Circuit 1

E. Burnout (optional): 2 sets
E1. 20 banded lateral walks in place
E2. 20 banded Curtsy lunge pulse on each side
E3. 20 banded squat pulse
E4. 20 banded lateral walks in place
*Rest 2 min between rounds

- Place a resistance band just below your knees. 
- Begin standing with feet directly underneath your hips, and slightly bend the knees and hinge forward.
- Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
- Do the same thing with the other side and alternate back and forth keeping tension in the band.

Lateral walks in place with mini band

- Stand with your feet shoulder-width apart and your arms down at your sides. 
- Place a band right above your knee area 
- Putting your weight into your right foot, step back and around with your left foot — almost as if you’re curtsying — allowing your arms to come up in front of you to a comfortable position. Ensure that your chest stays up. 
- Stop lunging when your right thigh is parallel to the ground.
- Begin to straighten your right leg, pushing up through your heel, and returning your left foot to the starting position.
- Repeat the movement for the other leg

Curtsy lunge pulse with mini band

- Place a band right above your knee area
- 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.
- Once in the bottom, come slightly up and the lower back down in a "pulsing" manner.

Squat pulse with mini band

Circuit 2

W5/D3 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

W5/D3 Lower Body

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