Name: Playbook - Sarah Herse - W6/D1 Lower Body
Uploaded: 2024-03-20T21:08:54.739Z
Duration: 60 min
Description: W6/D1 Lower Body

My husband joined me today and I think he's dead

Whitney

Chris

Warmup x 3 sets
20 heel to hand mountain climbers
10 slow air squats
20 glute bridges

A. 5 sets
A1. Back Squat
1 x 6 reps @ 70% of 1-RM
1 x: 6 reps @ 80%
1 x 3 reps @ 90%
1 x 1 rep @ 95%
1 x 1 rep @ 100-105%
*Rest 2 minutes between sets
 
B. 4 sets
B1. Cable Straight Bar (or band) RDL x 12 reps
*after each set, drop weight and perform a drop set of 10 reps at lighter weight
**Rest 1 minute between sets
 
C. 4 sets
C1. Machine Leg Extension*** x 12 reps
*immediately after last 2 sets, drop pin by 1 and do as many reps as possible
C2. Machine seated hamstring curl x 12 reps
*immediately after last 2 sets, drop pin by 1 and do as many reps as possible
**Rest 1 minute between sets
***sub leg extensions with goblet squats if needed, sub hamstring curls with med ball or slider leg curls if needed
 
D. 3 sets
D1. Abduction with mini band on bench x 20 reps/side
D2. Copenhagen plank x 20 seconds each side
*Rest 1 minute between sets
 
E. 3 sets: Core circuit
E1. Mountain climbers x 30 seconds
E2. High plank hold x 30 seconds
E3. Hollow body rocks x 30 seconds
E4. Lemon squeezers x 30 seconds
*Rest 60 seconds
 
F. 3 sets: Leg Burnout
F1. DB sumo squat x 10 reps
F2. Squat jumps x 10 reps
F3. DB sumo squat pulses x 10 reps (bottom position)
F4. Step-ups: 10, alt. (body weight only)

Warmup x 3 sets
20 heel to hand mountain climbers
10 slow air squats
20 glute bridges

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the foot is approximately next to your hand. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed next to your other hand. 
- Repeat in an alternating fashion.

Mountain climbers (heel to hand)

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

- 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

Warmup

A1. Back Squat
1 x 6 reps @ 70% of 1 rep max
1 x: 6 reps @ 80%
1 x 3 reps @ 90%
1 x 1 rep @ 95%
1 x 1 rep @ 100-105%
*Rest 2 minutes between sets

- Start with a hip-width stance
- Descend by flexing the knees                                                                                                                                                                                                   - Push your hips back                                                                                                                                                                                                                     - Ensure that your knees stay aligned with your feet                                                                                                                                                                      - Keep your torso as upright as possible
- Drive the weight upward by extending your legs

Barbell back squat

B. 4 sets
B1. Cable Straight Bar (or band) RDL x 12 reps
*after each set, drop weight and perform a drop set of 10 reps at lighter weight
**Rest 1 minute between sets

- Adjust the carriage so that it's at the bottom of the cable machine. Attach a straight bar to the pulley on the carriage of a cable station. You should be facing the pulley.
- Select the amount of resistance you want. 
- Facing the pulley, grab the bar, and step approximately three feet away from the machine.
- With a slight bend in your knees, slowly bend at your hips (this is a hinge movement pattern) as you simultaneously extend your arms forward. Your core should be engaged, and your back should be flat.
- Then squeeze your glutes to stand back up as you simultaneously pull arms back by your thigh/hip area (keep them straight). 
- Once you reach full extension that completes one rep.

Cable straight bar (or bad) RDL

C. 4 sets
C1. Machine Leg Extension*** x 12 reps
*immediately after last 2 sets, drop pin by 1 and do as many reps as possible
C2. Machine seated hamstring curl x 12 reps
*immediately after last 2 sets, drop pin by 1 and do as many reps as possible
**Rest 1 minute between sets
***sub leg extensions with goblet squats if needed, sub hamstring curls with med ball or slider leg curls if neededCir

- Choose your weight & sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Also, make sure that your legs form a 90-degree angle b/w the lower & upper leg.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale

Leg extensions or goblet squats

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.

Machine seated hamstring curls (or med ball/sliders)

Circuit 1

D. 3 sets
D1. Abduction with mini band on bench x 20 reps/side
D2. Copenhagen plank x 20 seconds each side
*Rest 1 minute between sets

20/side

- Place a band right above your knee area
- Lay on your side on a bench 
- Place your bottom arm underneath your head, or where it is comfortable and place the top arm on the bench for stability 
- Bending your bottom leg so it makes a 90 degree angle and your top leg straight
- Raise your top leg directly up towards the ceiling pushing against the band. Be sure to control the descent and maintaining engage core throughout.

Side lying abduction with mini band on bench

20 sec/side, modify by scooting closer to bench

- In a side plank position, place the top leg on a bench with the bottom leg under the bench. 
- Lift the hips up until your body is in a straight line. Keep the lower leg off the floor.
 
*Reduce the difficulty to scale by keeping the foot of the lower leg on floor to assist, and/or by moving the bench closer toward the hips

Copenhagen plank with pulses

Circuit 2

E. 3 sets: Core circuit
E1. Mountain climbers x 30 seconds
E2. High plank hold x 30 seconds
E3. Hollow body rocks x 30 seconds
E4. Lemon squeezers x 30 seconds
*Rest 60 seconds

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

- Start in supine position
- Arms extend overhead
- Legs extend and press together
- Eliminate space below lumbar spine by contracting the abdominals
- Rock in this position minimizing movement at the hip and shoulder

Hollow rocks

- Laying on the ground get into a hollow rock position (legs, arms, and head off the ground)
- Your back should still be firmly on the ground
- Start getting into a tuck position by bringing your upper body up off the ground at the same time as you bring your legs into your chest
- Return to starting position to complete the rep
*Feet and legs should not touch the ground throughout the movement*

Lemon squeezer

Circuit 3 - Core Circuit

F. 3 sets: Leg Burnout
F1. DB sumo squat x 10 reps
F2. Squat jumps x 10 reps
F3. DB sumo squat pulses x 10 reps
F4. Step-ups: 10, alt. (body weight or light weights)

- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward.
- Hold a dumbbell at chest height, and bend at the knees - driving your knees outward - and hips until you reach parallel.
- To stand, think about pressing the floor away.

Dumbbell sumo squat

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward.
- Hold a dumbbell at chest height, and bend at the knees 
- Driving your knees outward and hinging at the hips squat until you reach parallel then pulse for a few counts 
- To stand, think about pressing your feet into the floor and standing up to full extension to complete the rep.

Dumbbell Sumo Squat Pulses

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs in alternating movement until all reps complete

Step ups (body weight)

Circuit 4 - Burnout

W6/D1 Lower Body

Rachel

Loved this first workout! Really excited to start this program!

Shannon Aguirre

Omg I hate burpee’s but I did them trust the process and remember those goals! I can finally do cossack squats!!!! Great workout!

Marybelle

W1/D1 Lower Body

Starting this program for the second time after having my second baby. It got me back in shape after my first and I’m excited and ready for round 2 💪🏼

I like to finish each workout with a metcon—love that these are already included in this program and I don’t have to think about it

W1/D2 Upper Body

Intense leg day but my back is always so angry by the time I get to split squats. Personally have to modify to finish.

Marlene

W1/D3 Lower Body

The timed circuit was a bit confusing but otherwise I loved it.

This program is my favorite from Sarah Herse so far! Feeling great 💪🏼💪🏼

That optional work out was hard I only did the first round 😞

W1/D4 Upper Body

I finally have joined a gym that is not “class” based. I wasn’t sure how it was going to go without a coach telling me what to do, but workouts are great to keep me focused on exactly what to do from start to finish. The video demos are key. Thanks Sarah!

Trish Hayes

Loved it!!  Targeted all the right areas 💗!

Rene

Marieve Carriere

W1/D5 Lower Body

Wowww!! My legs are on 🔥🔥! Loved it!!

W2/D1 Lower Body

Wow! That last circuit… YAZ ❤️‍🔥

Corina

W2/D2 Upper Body

Pavallam

W2/D3 Lower Body

Love the workout, especially the high intensity. Only trouble was the arm circuit. Not sure if I'm supposed to go straight through and then rest, or rest 30 secs between each exercise then repeat for 3 🤷‍♀️

It was amazing!! Thanks so much fo me putting all this together!

Shelly

Samantha

W2/D4 Upper Body

Jessi Mollak

W2/D5 Lower Body

That high intensity circuit finished me off 🔥🥵

Loved it!!  Nice combo with lunges and straight bar RDL’s 🔥🔥🔥

W3/D1 Lower Body

W3/D2 Upper Body

Oh my lanta lunges! I got 80 and had to switch to something else. 🥵

So killer! Not sure I'll walk right tomorrow.

W3/D3 Lower Body

W3/D4 Upper Body

W3/D5 Lower Body

My upper body was to wiped from yesterday's pull up program to do the last two circuits,but my legs are happy!!!

W4/D1 Lower Body

W4/D2 Upper Body

W4/D3 Lower Body

Loved the high intensity circuit at the end of this one

40 min on stair-stepper, then this workout! AWESOMENESS!!

W4/D4 Upper Body

Katie

W4/D5 Lower Body

Love learning work outs that I have never done before yay i

W5/D1 Lower Body

Misha SWB

W5/D2 Upper Body

W5/D3 Lower Body

W5/D4 Upper Body

W5/D5 Lower Body

W6/D2 Upper Body

Killer definitely a great workout for the later week

Jasmine

W6/D3 Lower Body

I didn’t really understand the high intensity circuit the way it was written. Was I supposed to do 10 swings, 10 burpees, then rest 1 minute, then do 20 mt climbers, 10 dm cleans, and go back the top and do 3 full rounds of 10 swings, 10 burpees, 20 climbers, 10 cleans?  Or was the “rest 1 minute” written in the wrong spot?

W6/D1 Lower Body

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