Name: Playbook - Sarah Herse - W6/D1 - Legs (Hamstring & Glute-focused)
Uploaded: 2024-03-20T21:08:54.787Z
Duration: 60 min
Description: W6/D1 - Legs (Hamstring & Glute-focused)

PRd my barbell RDLs today! Getting stronger, making progress, feelin 🔥

Sarah

Diana

This one was awesome. Great movements plus the stretch my legs needed. 10/10

Whitney

Paulette

Paula

Really felt those pumps each lift!! Getting heavy!!

Chris

A. Warm-up x 3 sets
A1. High knees x 30 reps
A2. Butt kickers x 30 reps
A3. Body weight reverse lunges x 20 reps, alternating
A4. Bottom of squat hold x 20 seconds
*Rest 30 seconds between sets
 
B. 5 Sets:
B1.  Barbell RDL
1 x 15
1 x 12
3 x 10
*work up to the heaviest weight you’ve used so far in this program. Really push yourself today!
*Rest 90 seconds between sets
 
C. 4 Sets:
C1. Barbell or dumbbell glute bridge
2 x 12 reps with 4 second pause at the top of each rep
2 x 12 with no pause
*Rest 1 minute between sets, go heavy!
 
D. 3 Sets:
D1. Kettlebell (or dumbbell) sumo deadlift + sumo squat x 10 reps of complex
D2. Hip thrust with mini band x 20 reps
*Rest 1 minute between sets
 
E. 4 Sets:
E1. Dumbbell toes elevated RDL x 12 reps
*Rest 1 minute between sets
 
F.  4 Sets:
F1. Eccentric leg curl machine x 10 reps with slow return
*Rest 1 minute between sets
 
G. Glute burnout x 2 sets (optional)
Banded glute bridges x 20 reps
Glute bridge abduction x 20 reps
Donkey kicks on each leg (with mini band) x 20 reps
Glute march with mini band x 20 reps
*Rest 1 minute between sets

Warm-up x 3 sets
A1. High knees x 30 reps
A2. Butt kickers x 30 reps
A3. Body weight reverse lunges x 20 reps, alternating
A4. Bottom of squat hold x 20 seconds
*Rest 30 seconds between sets

- 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

- Stand with your legs shoulder-width apart
- Flex your knee and kick your heel up toward your glute
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

Butt kickers

- 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

- Place band above your knee area 
- Feet shoulder-width apart and send the hips back and drop into a squat (below parallel)
- Hold the bottom of that squat while actively pushing your knees our against the band
- Make sure to keep your chest up and not hunched over.

Bottom of squat hold with mini band

Warm Up

5 Sets:
B1.  Barbell RDL
1 x 15
1 x 12
3 x 10
*work up to the heaviest weight you’ve used so far in this program. Really push yourself today!
*Rest 90 seconds between sets

- Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Barbell RDL

4 Sets:
C1. Barbell or dumbbell glute bridge
2 x 12 reps with 4 second pause at the top of each rep
2 x 12 with no pause
*Rest 1 minute between sets, go heavy!

- Lay on back and roll a barbell over your legs and let it rest where your hips bend. Consider using a pad that wraps around the barbell to cushion the weight against your body.
- Bend your knees 90 degrees, so they point up to the ceiling.
- Keep your feet flat on the floor.
- Place your hands around the barbell.
- Use your heels to push your hips upward while you hold the barbell. Your shoulders and head will remain flat on the floor. Your knees should still point upward, with your body forming a straight line from your shoulders to your hips. You may feel your abdominal muscles tightening while moving into this position.
- Hold this upward position for a few seconds, then slowly release back to the floor.

Barbell glute bridge

3 Sets:
D1. Kettlebell (or dumbbell) sumo deadlift + sumo squat x 10 reps of complex
D2. Hip thrust with mini band x 20 reps
*Rest 1 minute between sets

- Position your feet outside the width of your shoulders. Point your toes outward slightly. Grab a kettlebell with both hands and hold it between your legs in a standing position.
- Hinge at the hips and slight bend in the knees until your torso is nearly parallel with the floor and the kettlebell taps the ground (sumo deadlift)
- Drive through your feet and push your hips forward and return to standing position. 
- Hinge at the hips again and driving the knees out and keeping chest up squat down until the kettlebell touches the floor. (sumo squat) 
- Driving feet through floor return to full extension to complete rep.

Kettlebell sumo deadlift + sumo squat

- Have a bench across your upper back, keeping your upper body rigid with abs engaged.
- Press into the floor to raise your hips straight up to the ceiling and squeeze your glutes.

Bodyweight hip thrust with mini band

Circuit 1

4 Sets:
E1. Dumbbell toes elevated RDL x 12 reps
*Rest 1 minute between sets

- Elevate your toes on a plate, or smaller dumbbells. 
- Hold a dumbbells at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the dumbbells by moving your butt back as far as you can. Keep them close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Toes elevated dumbbell RDL

4 Sets:
F1. Eccentric leg curl machine x 10 reps with slow return
*Rest 1 minute between sets

- Assume a sitting position in the machine with your legs fully extended. The foot pad should rest just above your ankles.
- Contract hamstrings to curl the pad all the way down. 
- Pause for a moment, squeeze your hamstrings hard at the bottom and then return to the starting position SLOWLY.

Eccentric Leg Curl Machine

Glute burnout x 2 sets (optional)
Banded glute bridges x 20 reps
Glute bridge abduction x 20 reps
Donkey kicks on each leg (with mini band) x 20 reps
Glute march with mini band x 20 reps
*Rest 1 minute between sets

- Place a mini band around your lower thigh and lie flat on your back with your feet planted on the ground.
- Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
- Pull your hips up as high as you can while clenching your glutes
- Squeeze your glutes momentarily at the top before lowering back down to starting position

Banded glute bridges

- Exhale as you push against the pads with your knees until your hips are fully abducted.
- Inhale as you reverse the movement and return your legs to the starting position.
- To emphasize the activation of your gluteus maximus, sit upright or even lean forward a little. 
- To emphasize the activation of your gluteus medius, sit back.
- Do not allow the weight plates to come crashing down as you reverse the movement; keep the weight plates suspended.

Glute bridge abduction

(20/leg - 40 total reps)

- Get down on all fours, wrap the mini band around your lower thighs (right above knee area).
- Kick back with your left leg and squeeze the glutes.
- Bend the knee, lower the leg and repeat this movement for the duration of the set.
- Switch legs and repeat.

Donkey kick with mini band

- Lie face up on the floor with your knees bent and feet flat on the floor. 
- Raise your hips so your body forms a straight line from your shoulders to your knees. 
- Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. 
- Continue alternating back and forth.

Glute march

Glute Burnout (Optional)

W6/D1 - Legs (Hamstring & Glute-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!

W6/D1 - Legs (Hamstring & Glute-focused)

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