Name: Playbook - Sarah Herse - W5/D5 - Total Lower Body
Uploaded: 2024-03-20T21:08:55.419Z
Duration: 60 min
Description: W5/D5 - Total Lower Body

Jill

Diana

Kelly

Headed into week 6!! Woohoo! Love this program

Ashley Chapman

Corina

Sarah Herse

Brandy

A. Warm-up x 3 sets
A1. High knees x 30 reps
A2. Bodyweight reverse alternating lunges x 10 reps
A3. Glute bridge with mini band x 10 reps

B. 4 Sets
B1. Trap bar deadlifts (w/ low handles)
2 x 8
2 x 6
*Rest 90 seconds between sets. 
*All sets should be challenging ~rpe 8
 
C. 4 Sets
C1. Hack squat
2 x 10
2 x 8
*Rest 90 seconds between sets
**sub with landmine hack squats or barbell front squats if you don’t have this machine; 
***start with the same weight you used in week 3 but then try to increase for the last 3 sets if possible

D.  4 Sets
D1. Cable glute kickbacks x 12/leg
*Rest 40 seconds between sets
 
E. 4 Sets
E1. Dumbbell staggered stance RDL x 12/leg
*Rest 1 minute between sets
 
F. 4 Sets
F1. Machine calf raises (any machine works or sub with smith machine if needed)
1 x 15
3 x 10 + dropset 10
*Rest 40 seconds between sets
 
G. 3 Sets
G1. Angled kickback with mini band x 15 reps (right)
G2. Standing foot tap back with mini band x 15 reps (right)
G3. Angled kickback with mini band x 15 reps (left)
G4. Standing foot tap back with mini band x 15 reps (left)
*Rest 1 minute between sets

A. Warm-up x 3 sets
A1. High knees x 30 reps
A2. Bodyweight reverse alternating lunges x 10 reps
A3. Glute bridge with mini band x 10 reps

- 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

- 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.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

- Laying face up on the ground with your feet firmly planted and knees bent about 90 degrees
- Place a band around the mid thigh 
- Arms laying on the ground beside you thrust your hips up and squeeze your glutes while pushing against the band around your thighs lower in controlled manner and repeat for recommended amount of reps

Glute Bridge W/ Mini Band

Warm Up (lower body 6)

B. 4 Sets
B1. Trap bar deadlifts (w/ low handles)
2 x 8
2 x 6
*Rest 90 seconds between sets. 
*All sets should be challenging ~rpe 8

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

C. 4 Sets
C1. Hack squat
2 x 10
2 x 8
*Rest 90 sec b/w 

- This is the front hack squat, so step onto the machine and stand on the foot platform with your back facing the back pad. Position your shoulders under the shoulder pads and make sure your back is flat against the support.
- Put your feet flat shoulder-width apart in the middle of the foot plate. Point your toes slightly outwards.
- Grab the side handles and extend your legs to stand up so but don’t lock at your knees 
- In this position, your knees should be pointing in the same direction as your toes, and there should be a straight line from your knees to your toes. Ensure that your knees do not pass your toes as this will put a lot of unnecessary stress on the knee.
- Hold the squat position at the bottom of the movement for a second. Exhale, contract your quads, and slowly raise the weight back up.
- Push through your heels to straighten your legs (without hyperextending your knees), until you reach the starting position.

Hack Squat Machine

D.  4 Sets
D1. Cable glute kickbacks x 12/leg
*Rest 40 seconds between sets

- Set the pulley system to the lowest possible setting and attach the ankle cuff to your ankle.
- Hinge from the waist and bend over so your back is almost parallel to the floor. If you need some additional stability, you can hold on to the cable machine.
- Keep a micro-bend in your planted leg, engage the abs and contract the glute muscles to lift your other leg back, slow and controlled, as far as possible.
- Squeeze the glutes at the top and slowly lower back down to the starting position.
- Repeat on opposite leg

Cable Kickbacks

E. 4 Sets
E1.Dumbbell staggered stance RDL x 12/leg
*Rest 1 minute between sets

- Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground.
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. 
- Come back up to the start position, by pushing your glutes forward. 
- Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

Dumbbell staggered stance RDL

F. 4 Sets:
F1. Machine calf raises (any machine works or sub with smith machine if needed)
1 x 15
3 x 10 + dropset 10
*Rest 40 seconds between sets

- 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. 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. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position & repeat for recommended amount of reps

Standing Calf Raises

G. 3 Sets
G1. Angled kickback with mini band x 15 reps (right)
G2. Standing foot tap back with mini band x 15 reps (right)
G3. Angled kickback with mini band x 15 reps (left)
G4. Standing foot tap back with mini band x 15 reps (left)
*Rest 1 minute between sets

*Right side*

- Start with mini band right above knees
- Lift one leg off the ground and at an angle kick back until you feel tension in the band
- Come back to center with leg still off ground and repeat for recommended amount of reps
- Repeat on opposite side

Angled kickback with mini band

*Right side*

- Start by placing the mini band right above your knees
- Hinge at the hips and with one leg step back and tap the floor then bring it back to center
- Complete for recommended amount of reps and then repeat on other side

Standing foot tap back with mini band

*Left side*

- Start with mini band right above knees
- Lift one leg off the ground and at an angle kick back until you feel tension in the band
- Come back to center with leg still off ground and repeat for recommended amount of reps
- Repeat on opposite side

*Left side*

- Start by placing the mini band right above your knees
- Hinge at the hips and with one leg step back and tap the floor then bring it back to center
- Complete for recommended amount of reps and then repeat on other side

W5/D5 - Total Lower Body

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