Name: Playbook - Sarah Herse - W6/D1 Lower Body
Uploaded: 2024-03-20T21:08:54.939Z
Duration: 70 min
Description: W6/D1 Lower Body

Kelly

Warm-up x 3 sets
High Knees x 30 reps
Butt Kickers x 30 reps
Slow Air Squats x 10 reps
Banded Bent-Over Rows x 10 reps
Banded Good Mornings x 10 reps
Superman Hold x 10 seconds
Rest 30 seconds between sets
 
A. 3 sets
A1. Back Squat
1x 1 @ 95%-105% of 1 rep max 
*If you feel like going for a new 1RM max today, go for it. If not go for a heavy single. Make sure you're using a spotter & good form!
Then: 2 x 8 with pause at the bottom of each rep (Not too heavy, RPE 7)
Rest 90 seconds between sets. 
 
B. 4 sets
B1. Barbell RDL x 12 reps
B2. Sumo Dumbbell Squat x 15 reps
Rest 90 seconds between sets.
 
C. 3 sets 
C1. Dumbbell alternating box step-ups x 20 reps (10/side)
C2. Sissy squats x 20 reps (body weight only)
Rest 1 minute between sets.
 
D. 2 sets
D1. Side Lying Abduction with mini band on bench x 20 reps/side
 
E. High Intensity Circuit
Buy in: Dumbbell manmakers x 5 reps
Then complete:
Russian Kettlebell Swings x 45 reps
Run or Row x 500m
Russian Kettlebell Swings x 35 reps
Run or Row x 400m
Russian Kettlebell Swings x 25 reps
Run or Row x 300m 
Russian Kettlebell Swings x 15 reps
Run or Row x 200m
Cash out: Dumbbell manmakers x 5 reps

3 sets
High Knees x 30 reps
Butt Kickers x 30 reps
Slow Air Squats x 10 reps
Banded Bent-Over Rows x 10 reps
Banded Good Mornings x 10 reps
Superman Hold x 10 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

-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

Banded bent over row

Banded good morning

- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction.Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- hold this position for suggested amount of time

Superman hold

Warmup

1x 1 @ 95%-105% of 1 rep max 
*If you feel like going for a new 1RM max today, go for it. If not go for a heavy single. Make sure you're using a spotter & good form!
Then: 2 x 8 with pause at bottom

- 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. Barbell RDL x 12 reps
B2. Sumo Dumbbell Squat x 15 reps
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

- 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

Circuit 1

C. 3 sets 
C1. Dumbbell alternating box step-ups x 20 reps (10/side)
C2. Sissy squats x 20 reps (body weight only)
Rest 1 minute between sets.

10/side
*Don't go too heavy here, focus on not using momentum & driving through your quads. Women try for 10-25#, men 20-40# DB's

Dumbbell alternating step-ups

Sissy squat

Circuit 2

D. 2 sets
D1. Side Lying Abduction with mini band on bench x 20 reps/side

Side lying abduction with mini band on bench

E. High Intensity Circuit
Buy in: Dumbbell manmakers x 5 reps
Then complete:
Russian Kettlebell Swings x 45 reps
Run or Row x 500m
Russian Kettlebell Swings x 35 reps
Run or Row x 400m
Russian Kettlebell Swings x 25 reps
Run or Row x 300m 
Russian Kettlebell Swings x 15 reps
Run or Row x 200m
Cash out: Dumbbell manmakers x 5 reps

Position a pair of light-weight dumbbells in front of you, parallel to each other. Keeping your back flat, bend forward and squat down, grasping the dumbbells.

Initiate the movement by kicking one leg back, then the other so that you’re in the push-up position, holding onto the dumbbells. Your weight should be on your toes and hands. Do a one-arm row for each side, bringing your elbow up as high as you can.

Hop your feet forward and rise up by cleaning the weights, bringing them up to shoulder level, palms facing forward as you hop a second time. Descend into a squat and explosively rise up, then press the weights overhead to full arm extension.

Lower the dumbbells back to your shoulders, then bend over as you squat down to return the weights back to the floor in front of you. Repeat for reps.

Dumbbell man maker

Russian kettlebell swings

High Intensity Circuit 3

W6/D1 Lower Body

Madison

First day of this one and I am absolutely loving it! Love the explosiveness 😁

Alic

Whitney

W1/D1 Lower Body

Day 2 and I'm truly loving the Olympic lifts

Rebekah

Madi

W1/D2 Upper Body

Awesome workout! Loved the circuit at the end. Really looking forward to completing this program. These workouts are so  what I needed right now.

Siobhan

Dominika

W1/D3 Lower Body

That tabata at the end was killer, I barely made it through 😭

Got to make it to the gym before work and this workout was perfect!

Ashley Chapman

Great workout! Love, love, love the stretches at the end! Wish there are stretches for each day

Francess

W1/D4 Upper Body

The only thing that got me through the last part was the descending ladder!💪🏻😂

Jennifer

I was super stoked about today but I unfortunately hurt my back on the front squat. Listened to my body and skipped most everything else. That being said, this is week one and I'm loving this program and my first time with Olympic lifting. Here's to quick healing!

W1/D5 Full Body

🥵 Oh my. Definitely kicking up the challenge. Today was a finisher.

This one made me feel 43 🤣
Good stuff!  Growin them 💪

W2/D1 Lower Body

LANA

W2/D2 Upper Body

Gurl, you really killed me today. I really couldn't even imagine I could push through this, but here am I, sweaty at the end.

Those mountain climbers toward the end wrecked me ❤️❤️

Casey

W2/D3 Lower Body

Love these so much! Just enough challenge to push my self but not give up!

Laura

W2/D4 Upper Body

Those wall walls got me 😮‍💨!  Thanks for the great workout 🏋️‍♀️

W6/D1 Lower Body

Community

More workouts from Sarah Herse