Name: Playbook - Sarah Herse - W6/D1 Lower Body
Uploaded: 2024-03-20T21:08:55.257Z
Duration: 60 min
Description: W6/D1 Lower Body

Marlene

Diana

🥵 I feel like the intensity just kicked up 110%

Whitney

Yay, getting stronger at these bulgarian split squats. I use to hate them now that I am stronger and my balance is better I love them LOL

Marybelle

Paulette

December

Warmup
3 sets
60 seconds mock jump rope
20 glute bridge
10 slow air squats

A. 4 sets
A1. Heels elevated 1 & 1/4 goblet squat x 12 reps
A2. Banded close stance squats x 15 reps
Rest 1 minute between sets

B. 4 sets
B1. Cable straight bar RDL  x 16 reps
*Can sub with DB RDL's if needed
B2. Wall sit x 30 seconds
Rest 1 min between sets
 
D. 4 sets
D1. Single leg foot elevated glute bridge x 15/leg
D2. Dumbbell suitcase squats  x 15 reps
Rest 1 minute between sets
 
E. 2 sets
E1. Seated hip abduction x 12 reps
*Sub with seated mini band abduction if needed
E2. Goblet cossack squat x 16 reps, alternating (8/side)
Rest 30 seconds between sets

 
F. 3 sets
F1. Standing calf raise x 20 reps (sub with db's if needed)
*immediately after each set, perform 20 body weight calf raises
Rest 60 seconds between sets
 
G. 2 sets: Bulgarian Split Squat Burnout (optional)
G1. Perform 10 dumbbell Bulgarian split squats
G2. Immediately into 10 body weight Bulgarian Split squats
G3. Immediately into 10 pulses
G4. Immediately into a static hold (try for 5-10 seconds)
*Perform all reps on right side, rest 1 min, then left, rest 1 min & repeat

Warmup
3 sets
60 seconds mock jump rope
20 glute bridge
10 slow air squats

- Stand with your feet hip width apart, jumprope behind you, and handles in each hand.
- Begin with slow, small circles and jump over the rope as it goes underneath your feet.
- As you feel more comfortable, speed up.
- Stay light on your toes and focus on keeping a good rhythm.

Mock jump rope

- 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

- 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

Warmup

A. 4 sets
A1. Heels elevated 1 & 1/4 goblet squat x 12 reps
A2. Banded close stance squats x 15 reps
*If you don't have a band for this, just do body weight squat pulses
Rest 1 minute between sets

Place your heels on an incline board or plates. Grasp the dumbbell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals. Keep your elbows tucked in. Lower your body by flexing the hips and knees slowly and under control until your hip crease is below knee crease, keeping your weight over the middle and heel area of your foot. Then, add a controlled pulse at the bottom of the squat, lifting up 1/4 of the way then lowering back down. Exhale as you press your feet into the ground, extending your hips and knees, and keeping your knees in line with, or slightly outside of, your second toe and stand up.

Heels elevated 1 & 1/4 goblet squat

*If you don't have a band for this, just do body weight squat pulses

- Start by stepping on a band in a narrow squat stance
- Grabbing the ends of the band, stand up so there is tension in the band with your arms down by your side.
- 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.
- Stand back up to full extension to complete the rep.

Banded close stance squat

Squat superset

B. 4 sets
B1. Cable straight bar RDL  x 16 reps
*Can sub with DB RDL's if needed
B2. Wall sit x 30 seconds
Rest 1 min between sets

- 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.

Dumbbell RDL

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall sit

Circuit 1

D. 4 sets
D1. Single leg foot elevated glute bridge x 15/leg
D2. Dumbbell suitcase squats  x 15 reps
Rest 1 minute between sets

15/leg

- Lay on the floor face up in front of a bench or box 
- Hands down by your side
- Place one foot on the edge and raise the other so it is in the air
- Keeping on leg elevated and the other on the bench raise your hips as high as you can keeping your upper back/head on the ground and squeeze your glutes
- Pause for a brief second and then lower back down

Single leg foot elevated glute bridge

- Two dumbbells down by your side and a narrow stance.
- Push your hips back and squat down until your thighs are at least parallel to floor, keeping your heels flat on the ground, chest up, and knees out. 
-Keep the weight at your side. 
-Pause and return to starting position - full extension.

Dumbbell suitcase squats

Circuit 2

D. 2 sets
D1. Seated hip abduction x 12 reps
*Sub with seated mini band abduction if needed
D2. Goblet cossack squat x 16 reps, alternating (8/side)
Rest 30 seconds between sets

- 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.

Machine hip abduction

- Set up with your feet nice and wide, standing tall. Adjust your stance based on what feels comfortable for you and allows you to achieve the greatest end range of motion without movement compensations.
- Hold a kettlebell or dumbbell at your chest with your elbows tight against you.
- Squat down to a full deep squat on one side, keeping both heels on the ground. In the bottom position, the squatting leg is fully flexed at the ankle, the knee is out over the toe, the other leg is straight, and the torso is upright.
- As you squat down, externally rotate the straight leg so that the toes come up off the ground while the heel stays firmly planted.
- Press into the ground through the bent leg to bring yourself back up to the starting position, standing tall in your wide stance.
- Repeat on opposite side to complete the rep.

Goblet cossack squat alternating

Circuit 3

Sub with DB calf raises if needed *immediately after each set, perform 20 body weight calf raises

- Place your shoulders under the pads provided and position your toes facing 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 and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
- 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

G. 2 sets: Bulgarian Split Squat Burnout (optional)
G1. Perform 10 dumbbell Bulgarian split squats
G2. Immediately into 10 body weight Bulgarian Split squats
G3. Immediately into 10 pulses
G4. Immediately into a static hold (try for 5-10 seconds)
*Perform all reps on right side, rest 1 min, then left, rest 1 min & repeat

- Hold a dumbbell in each hand with your arms fully extended at your sides and your palms facing each other. 
- With your feet hip-width apart, place the instep of your rear foot on a bench. Your feet should be approximately three feet apart.
- Lower your hips toward the floor so that your rear knee comes close to the floor. Pause and drive through your front heel to return to the starting position.

Dumbbell Bulgarian split squat

- From a standing position, take a long step forwards as if performing a lunge. The heel of your back foot should be raised. 
- Keeping your torso straight, lower slowly until your back knee almost touches the floor, then push back up.
- Complete all your reps on one leg, then switch to the other. 
- Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.

Bodyweight Bulgarian split squat

- From a standing position, take a long step forwards as if performing a lunge. The heel of your back foot should be raised. 
- Keeping your torso straight, lower slowly until your back knee almost touches the floor, then push back up until you are almost at full extension and then lower back down in a "Pulsing" manner.
- Complete all your reps on one leg, then switch to the other. 
- Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.

Bodyweight Bulgarian split squat pulses

Circuit 4-Bulgarian Burnout

W6/D1 Lower Body

Gisele Rigo

My first workout after being inconsistent for years. I love lifting and it feels like a nice pace to start with!

Kelly

Yes! What a brilliant start to this year. Thanks Sarah!

Terry

W1/D1 Lower Body

Karie

That burnout was a killer. My arms are hello!

Tristin

Arms are noodles feeling the burn. Great feeling!

Shannon

W1/D2 Upper Body

A bit too difficult for a beginner. I was only able to do two reps of the main circuits and couldn’t finish the last one. Enjoyed the exercises though!

Megan

W1/D3 Lower Body

Wow, that was tough. I finished, but had to skip two of the pull up rounds.

Marsi

W1/D4 Upper Body

Skipped the calf raises cuz my gym doesn’t have that machine. Found it a little challenging to go from a machine to free weight and still have the machine available at a crowded gym

W2/D1 Lower Body

Great! I did benchpress w a bar. Getting stronger everyday! 💪🏽🥰

Rosalind

W2/D2 Upper Body

Substation for leg press was squats w my rack.   Loved it per usual!

Yesenia

W2/D3 Lower Body

W2/D4 Upper Body

Are you trying to kill me?  This was a hard one. 😓

W3/D1 Lower Body

I love that I can add what weight I am using 😀

Holy moly that shoulder burn out was killer and I went light 🥵

Kaylea

W3/D2 Upper Body

W3/D3 Lower Body

Couldn’t do the overhead press w bands. 😩😢

W3/D4 Upper Body

Burnout was down right offensive, loved it!! Great workout!!

W4/D1 Lower Body

W4/D2 Upper Body

W4/D3 Lower Body

Do typically add cardio to these workouts?

Erika

W4/D4 Upper Body

W5/D1 Lower Body

W5/D2 Upper Body

W5/D3 Lower Body

Missed you 
Came back to the app today!!!

W5/D4 Upper Body

Build muscle and lose a little bit of belly fat but mainly wanna target muscle growth

W6/D1 Lower Body

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