Name: Playbook - Sarah Herse - W5/D3 Lower Body
Uploaded: 2024-03-20T21:08:54.917Z
Duration: 60 min
Description: W5/D3 Lower Body

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

Whitney

Warm-up x 2 sets
Jump Rope x 30 Seconds
Bottom of Squat hold x 20 seconds
Banded Good Mornings x 20 reps
Alternating Reverse Lunges x 10 reps
Rest 30 seconds between sets.
 
A. 6 sets : EMOM
A1. Sumo Deadlift x 1 rep with 2 second pause at knee
*Start @ 70% & work up heavy but not to failure
 
B. 3 sets
B1. Barbell Pause Front Squat x 8 reps @ RPE 8
Rest 90 seconds between sets.
 
C. 3 sets
C1. Standing Banded Glute Kickbacks x 15 reps per leg using medium band
Rest 30 seconds between sets.
 
D. 3 sets : Circuit
D1. Alternating Cossack Squats with Dumbbell x 20 reps (10/side)
D2. DB Glute bridges with mini band x 20 reps
Rest 90 seconds between sets.
 
 
E. 3 sets : High Intensity Circuit
Max reps of:
Dumbbell Box Step-Overs x 60 seconds
Handstand push-ups (or pike push-ups) x 60 seconds
Box Jumps x 60 seconds
Pull-Ups x 60 seconds
Rest x 60 seconds
*Note: goal is to accumulate as many reps as you can in the minute. Take breaks when you need to during the minute but keep them short!

2 sets
Jump Rope x 30 Seconds
Bottom of Squat hold x 20 seconds
Banded Good Mornings x 20 reps
Alternating Reverse Lunges x 10 reps
Rest 30 seconds between sets.

- 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

Bottom of squat hold with mini band

Banded good morning

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- To return to the standing position, press off of the front foot.

Bodyweight reverse lunges alternating

Warmup

A. 6 sets : EMOM
A1. Sumo Deadlift x 1 rep with 2 second pause at knee
*Start @ 70% & work up heavy but not to failure

- 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

B. 3 sets
B1. Barbell Pause Front Squat x 8 reps @ RPE 8
Rest 90 seconds between sets.

Barbell pause front squat

C. 3 sets
C1. Standing Banded Glute Kickbacks x 15 reps per leg using medium band
Rest 30 seconds between sets.

Standing banded glute kickback

D. 3 sets : Circuit
D1. Alternating Cossack Squats with Dumbbell x 20 reps (10/side)
D2. DB Glute bridges with mini band x 20 reps
Rest 90 seconds between sets.

Goblet cossack squat alternating

Dumbbell glute bridge

Circuit 1

E. 3 sets : High Intensity Circuit
Max reps of:
Dumbbell Box Step-Overs x 60 seconds
Handstand push-ups (or pike push-ups) x 60 seconds
Box Jumps x 60 seconds
Pull-Ups x 60 seconds (any variation is ok)
Rest x 60 seconds
*Note: goal is to accumulate as many reps as you can in the minute. Take breaks when you need to during the minute but keep them short!

- Take a large step with your right foot, placing the whole foot on the box - As you drive your weight into the foot on the box, keep your chest up, your arms straight, and your shoulders back. Straighten your right leg and bring your left foot up until you are standing on top of the box, and squeeze your glutes

Dumbbell box step over

You can sub with pike push-ups or regular push-ups

Handstand push-up

Box jump

Do kipping pull-ups if you are able to. Otherwise, use band assistance or sub with jumping pull-ups or ring rows
- 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

High Intensity Circuit 2

W5/D3 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

Francess

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 💪

Kelly

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 🏋️‍♀️

W5/D3 Lower Body

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