Name: Playbook - Sarah Herse - W5/D5 - Total Lower Body
Uploaded: 2024-03-20T21:08:54.743Z
Duration: 60 min
Description: W5/D5 - Total Lower Body

Lily

My sumo deads are getting next level here. Strength is increasing week-to-week. Still loving this program!

Amber

Shannon Aguirre

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. Barbell Sumo Deadlifts
1 x 8
2 x 6
1 x 5
*Rest 90 seconds between sets. 
*All sets should be challenging, RPE ~8, final set should be heavier than last week
 
C. 4 Sets
C1. Landmine Hack squat
2 x 15
2 x 12
*Rest 90 seconds between sets
**sub with barbell front squats if needed
 
D.  3 Sets
D1. Banded Birddogs 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. Barbell or Dumbbell calf raises (Use plates or riser)
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. Barbell Sumo Deadlifts
1 x 8
2 x 6
1 x 5
*Rest 90 sec b/q sets. 
*All sets should be challenging, RPE ~8, final set should be heavier than last week

- 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

C. 4 Sets
C1. Landmine Hack squat
2 x 15
2 x 12
*Rest 90 seconds between sets
**sub with barbell front squats if needed

- 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

D.  3 Sets
D1. Banded Birddogs x 12/leg
*Rest 40 seconds between sets

- Start on your hands and knees 
- Place band around hands and feet 
- Elevate one arm and the opposite leg pushing against the band
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Banded Bird dog

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. Barbell or Dumbbell calf raises (Use plates or riser)
1 x 15
3 x 10 + dropset 10
*Rest 40 seconds between sets

- Hold two dumbbells, one in each hand
- Place plate on ground and put toes on it (heels should be hanging off)
- Press up onto your roes and raise your heels as high as you can 
- Pause at the top engaging your calf and lower back down in controlled motion
- Repeat for recommended amount of reps

Dumbbell calf raise on Plates

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

Circuit 1

W5/D5 - Total Lower Body

The perfect programme! Time taken accurate and challenging but not unachievable :) thanks!

Katie

Just starting this program for the second time 🔥🔥🔥

W1/D1 - Lower Body (Quads & Glutes Focused)

Just finished home gym beginner/intermediate for the second time around. Starting home advanced! 🔥

W1/D2 - Upper Body (Shoulders & Back Focused)

W1/D3 - Lower Body (Glutes & Hamstring Focused)

W1/D4 - Upper Body & Abs

W1/D5 - Total Lower Body

Great Saturday pump and burn. For that Metcon, I used 25s and ended up at 9:42. Not sure if that's good or not but it felt pretty solid. Lol!

W1/D6 - Optional: Bench + Arms + Metcon

W2/D1 - Lower Body (Quads & Glutes Focused)

First day back after 2 weeks off. 🥵🤪

W2/D2 - Upper Body (Shoulders & Back Focused)

W2/D3 - Lower Body (Glutes & Hamstring Focused)

I really felt this upper body workout. Loved it!

W2/D4 - Upper Body & Abs

W2/D5 - Total Lower Body

I really wanted to give up! I managed to push forward and it was worth it!😅

W2/D6 - Optional: Bench + Arms + Metcon

W3/D1 - Lower Body (Quads & Glute Focused)

W3/D2 - Upper Body (Shoulders & Back Focused)

W3/D3 - Lower Body (Glutes & Hamstring Focused)

W3/D4 - Upper Body & Abs

W3/D5 - Total Lower Body

Those devil presses, man! Welp, I'm awake now.

W3/D6 - Optional: Bench + Arms + Metcon

W4/D1 - Lower Body (Quads & Glutes Focused)

W4/D2 - Upper Body (Shoulders & Back Focused)

W4/D3 - Lower Body (Glutes & Hamstring Focused)

W4/D4 - Upper Body & Abs

Loved it! Accidentally did an extra set of the SL Weighed Hip Thrusts... We'll call it a happy accident. Lol.

W4/D5 - Total Lower Body

W4/D6 - Optional: Bench + Arms + Metcon

W5/D1 - Lower Body (Quads & Glutes Focused)

W5/D2 - Upper Body (Shoulders & Back Focused)

W5/D3 - Lower Body (Glutes & Hamstring Focused)

That last circuit killed my arms! Whoa!!!!

Tristin

W5/D4 - Upper Body & Abs

W5/D6 - Optional: Bench + Arms + Metcon

Took more than a week off visiting family. Time to get back at it 🥵

New PR on back squats... So dang proud! This program has been EVERYTHING!

W6/D1 - Lower Body (Quads & Glutes Focused)

❤️‍🔥🔥🥵❤️‍🔥Did this metcon for cardio: 
40,30,20,18,16,14,12,10,8,6 
alternating arms hang clean & press 
Kettleball swings 
Pushups (15 first 2 rounds, 10 all other rounds) 
Arms hanging dumbell chair stepups

Great workout! Love the new tracking weight feature!

W6/D2 - Upper Body (Shoulders & Back Focused)

Amanda

W6/D3 - Lower Body (Glutes & Hamstring Focused)

W6/D4 - Upper Body & Abs

W6/D5 - Total Lower Body

❤️‍🔥🔥❤️‍🔥😅🥵 great end to the program and my butt is burnt from yesterday’s lower body wo

W5/D5 - Total Lower Body

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