Name: Playbook - Sarah Herse - W5/D5 - Legs (Quad-focused)
Uploaded: 2024-03-20T21:08:54.754Z
Duration: 60 min
Description: W5/D5 - Legs (Quad-focused)

Sarah

🥵 Holy burn. Not sure I'll be walking right this week.

Whitney

Anthony

Marlene

Elise

Amanda

Brieanne

Chris

A. Warm-up x 2 sets
A1. Leg swings x 10/side
A2. Lateral leg swings x 10 each side
A3. Prisoner squat + twisting knee to elbow x 10 reps
A4. Banded good morning x 20 reps
*Rest 1 min b/w sets

A. 3 Sets:
A1. Heels elevated 1 & ¼ barbell squats x  8 reps  (sub with dumbbells if preferred)
*Pick a weight that’s challenging, but you can still maintain good form
*Rest 90 sec b/w sets
 
B. 2 Sets:
B1. Heels elevated barbell back squat x 12 reps
*Take out the pulse for these sets, but either use the same or heavier weight
*Rest 90 sec b/w sets
 
C. 4 Sets:
C1. Landmine reverse lunges x 16 reps, alternating (8/side)
C2. Landmine hack squat x 15 reps
If you don’t have a landmine, you can do dumbbell reverse lunges, and dumbbell close stance squats (or use a hack squat machine)
*Rest 1 min between sets
 
D. 3 Sets:
D1. Goblet pause Bulgarian split squat x 10 reps/leg
D2. After each set, drop dumbbell and do 5 reps of jumping Bulgarian Split Squat on the same leg before switching to other leg, if you can’t just, just do body weight without the jump
*Rest 90 seconds between sets
 
E. 3 Sets: Banded leg burnout
E1. Banded zercher squats x 20 reps
E2. Banded x-walk x 20 reps (10 each direction)
E3. Banded good mornings x 20 reps
*Rest 30 seconds between sets
 
F. 4 Sets:
F1. Standing calf raises x 20 reps
F2. After each set, do a set of body weight only calf raises x 15-20 reps
*Rest 1 minute between sets
*You can sub with dumbbell/barbell calf raises

Warm-up x 2 sets:
A1. Leg swings x 10/side
A2. Lateral leg swings x 10 each side
A3. Prisoner squat + twisting knee to elbow x 10 reps
A4. Banded good morning x 20 reps
*Rest 1 minute between sets

(10/side - 20 total reps)

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

(10/side - 20 total reps)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- With hands at your head complete an air squat then alternate twisting and bringing your knee to opposite elbow.

Prisoner squat + Twisting Knee to Elbow

- 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

Warm Up

3 Sets:
A1. Heels elevated 1 & ¼ barbell squats x  8 reps  (sub with dumbbells if preferred)
*Pick a weight that’s challenging, but you can still maintain good form
*Rest 90 seconds between sets

- Place heels on an inclined board or plates about shoulder width apart, toes should be facing forward or slightly turned out.
- Once un-racked, descend into a full depth squat.
- As you rebound out of the first squat, come up about ¼ of the full squat, slightly pausing to keep tension and positioning.
- Drop back into the full depth position, rebound out, and stand all the way up to finish the 1 & ¼ rep.

Heels elevated barbell 1 & 1/4 back squat

2 Sets:
B1. Heels elevated barbell back squat x 12 reps
*Take out the pulse for these sets, but either use the same or heavier weight
*Rest 90 seconds between sets

- Place heels on an inclined board or plates about shoulder width apart, toes should be facing forward or slightly turned out. 
- Push your hips back and squat until slightly below parallel.
- Keep your torso as upright as possible and drive the weight upward by extending your legs

Heels elevated barbell back squat

4 Sets:
C1. Landmine reverse lunges x 16 reps, alternating (8/side)
C2. Landmine hack squat x 15 reps
If you don’t have a landmine, you can do dumbbell reverse lunges, and dumbbell close stance squats (or use a hack squat machine)
*Rest 1 minute between sets

(8/side - 16 total reps)

- Set up the barbell in the landmine base
- Hold the end of the barbell in both hands at chest level, standing in a square stance with a slight knee bend and your feet together. Squeeze your abs to help to support the load.
- Lunge backwards with one leg, lowering your knee to just above the floor, then stepping back into the starting position. Brace your core to keep the loaded barbell at chest level as you lunge.
- Repeat with the other leg.

Landmine reverse lunge

- Set the bar in a landmine apparatus or in the corner of a wall.
- Lift the weight up and place the bar on the shoulder of your choice. Lean your back against the plates so you’re facing away from the landmine attachment.
- Hold the bar in place with one or both hands, and get into a narrow squat stance. Your body should be at a 90 degree angle to the landmine bar, meaning you should be on a significant backward slant.
- Slowly but smoothly let the butt down, and press with the full foot the entire time and squat bellow parallel.
- Stand to full extension to complete the rep.

Landmine close stance hack squat

Circuit 1

3 Sets:
D1. Goblet pause Bulgarian split squat x 10 reps/leg
D2. After each set, drop dumbbell and do 5 reps of jumping Bulgarian Split Squat on the same leg before switching to other leg, if you can’t just, just do body weight without the jump
*Rest 90 seconds between sets

(10/leg - 20 reps total)

- Grab a dumbbell/kettle bell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box.
- Keeping your torso upright, lower your body as far as you can until your front thigh is parallel to the floor, and pause for 2-3 seconds.
- Then push back up to a standing position. The higher the bench or box, the harder the exercise.

Goblet pause Bulgarian split squat

(5 reps on same leg before switching)

- Place your back foot up on a bench/box and your other foot should be 1-2 feet out from the bench/box.
- Squat down with your leg till it makes a 90 degree angle.
- Explosively, drive through your foot to full extension and jump upwards so that your foot comes off of the ground.
- Make sure you're front leg does not cave in, actively push your knee out.
- This completes one repetition for that leg.

Jumping Bulgarian split squat

Circuit 2

3 sets: Banded leg burnout
E1. Banded zercher squats x 20 reps
E2. Banded x-walk x 20 reps (10 each direction)
E3. Banded good mornings x 20 reps
*Rest 30 seconds between sets

- Using a band, stand on one side of it about shoulder width apart (squat position)
- Twist the band once and place through both arms so it is in the crease of your arms around your elbow area. (Band should make an X)
- There should be tension in band when you are fully standing.
- Keeping your arms up out in front of your chest at a 90 degree bend drive the knees outward and squat down (like an air squat)
- Drive your feet though the floor to get back to full extension. This completes one rep.

Banded zercher squats

(10 in each direction - 20 reps total)

- Using a band, stand on one side of it about shoulder width apart.
- Twist the band once and place through both arms so it is in the crease of your arms around your elbow area. (Band should make an X)
- There should be tension in band when you are fully standing.
- Keeping your arms up out in front of your chest at a 90 degree bend, hinge at the hips and slightly bend your knees.
- Step one foot out laterally and then follow with the other foot, but keep tension in the bottom of the band the whole time.
- Complete the set reps and repeat on the other side.

Banded x walk

Circuit 3

4 Sets:
F1. Standing calf raises x 20 reps
F2. After each set, do a set of body weight only calf raises x 15-20 reps
*Rest 1 minute between sets
*You can sub with dumbbell/barbell calf raises

- Place shoulders under pads provided & position your toes 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 & knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. 
- 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

W5/D5 - Legs (Quad-focused)

This was the first workout series I did when I joined 2 years ago. I saw great improvement in my muscle development, strength, and stamina. 
Since then, I bounced around your offerings and have decided to start this series again - only stronger and I still LOVE IT! 
Thank you Sarah 💪🏼💛

Donna

Just finished 2.0 (Advanced Home Gym version) Saturday and now I'm on to this and the Unleash the Beast programs. I'm hopeful you'll have a new program up after these 12 weeks or I will be LOST. Love your programming so much!

W5/D5 - Legs (Quad-focused)

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