Name: Playbook - Sarah Herse - W6/D3 Lower Body
Uploaded: 2024-03-20T21:08:54.982Z
Duration: 70 min
Description: W6/D3 Lower Body

Whitney

Warm-up x 2 sets
Jump Rope x 30 Seconds
Bottom of Squat hold x 20 seconds
Banded Good Mornings x 20 reps
Alternating Reverse Lunges x 10 reps
Rest 30 seconds between sets. 
 
A. Find a new sumo deadlift 1 rep max!
1 x 5 @ 40% of 1 rep max
1 x 5 @ 50 %
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 80%
1 x 1 @ 90%
1 x 1 @ 93%
1 x 1 @ 100+% (until you find a new max)
*Note: this is a sample of how you would build up to testing your 1 rep max,
Make sure that you rest plenty between your warmup sets (2-5 minutes)! Make sure you only go as heavy as you can maintain good form.

 
B. 5 sets
B1. Barbell Pause Front Squat
3 x 1 rep (Work up to heavy single with 3 second pause in the bottom)
2 x 5 reps @ 42X1 tempo (4 counts down and 2 count pause in the bottom)
Rest 90 seconds between sets.
 
C. 3 sets
C1. Band resisted kettlebell deadlift x 20 reps
Rest 1 minute between sets. 
 
D. 3 sets 
D1. Banded Step-Ups x 10-12 reps/leg 
D2. Banded Monster Walks x 20 steps right + 20 steps left 
Rest 30 seconds
 
 
F. High Intensity Circuit : 5 sets For time
Box Jumps x 20 reps
Hanging leg raises or toes to bar x 10 reps
Alternating Dumbbell Snatches x 20 reps 
Single-Arm Dumbbell Overhead alternating lunges x 10 reps

2 sets
Jump Rope x 30 Seconds
Bottom of Squat hold x 20 seconds
Banded Good Mornings x 20 reps
Alternating Reverse Lunges x 10 reps
Rest 30 seconds between sets.

- 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

Bottom of squat hold with mini band

Banded good morning

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- To return to the standing position, press off of the front foot.

Bodyweight reverse lunges alternating

Warmup

A. Find a new sumo deadlift 1 rep max!
1 x 5 @ 40% of 1 rep max
1 x 5 @ 50 %
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 80%
1 x 1 @ 90%
1 x 1 @ 93%
1 x 1 @ 100+% 

- 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

B. 5 sets
B1. Barbell Pause Front Squat
3 x 1 rep (Work up to heavy single with 3 second pause in the bottom)
2 x 5 reps @ 42X1 tempo (4 counts down and 2 count pause in the bottom)
Rest 90 seconds between sets.

Barbell pause front squat

C. 3 sets
C1. Band resisted kettlebell deadlift x 20 reps
Rest 1 minute between sets.

Band resisted kettlebell deadlift

D. 3 sets 
D1. Banded Step-Ups x 10-12 reps/leg 
D2. Banded Monster Walks x 20 steps right + 20 steps left 
Rest 30 seconds

Banded box step ups

20 per side

- Place a band slightly above your ankles, standing tall and starting with your feet about hip width.
- Take a small step forward, maintaining the distance between your feet.
- Walk forward and backward for the prescribed number of repetitions.
- Smaller steps are better steps, and keep tension through the band for the entire time.

Lateral monster walks with mini band

Circuit 1

F. High Intensity Circuit : 5 sets
For time:
Box Jumps x 20 reps
Hanging leg raises or toes to bar x 10 reps
Alternating Dumbbell Snatches x 20 reps 
Single-Arm Dumbbell Overhead alternating lunges x 10 reps
*Women try for 15-35# DB, men try for 25-50# DB

Box jump

You can do kipping toes to bar if you are able, or you can bend knees to modify

Hanging leg raises

Dumbbell alternating snatch

You can switch arms whenever or stay with same arm

Single arm overhead walking lunges

High Intensity Circuit 2

W6/D3 Lower Body

Madison

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

Alic

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 💪

Kelly

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/D3 Lower Body

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