Name: Playbook - Sarah Herse - W6/D4 Lower Body
Uploaded: 2024-03-20T21:08:55.063Z
Duration: 60 min
Description: W6/D4 Lower Body

Whitney

Brandy

A. Warm-up x 2 sets
A1. Jump Rope (or jumping jacks) x 30 Seconds
A2. Russian baby makers x 10 reps
A3. Glute bridges with mini band x 20 reps
A4. Alternating Reverse Lunges x 10 reps
*Rest 30 sec b/w sets.
 
B. 6 min EMOM
B1. Deadlift x 2 reps (touch n’ go)
*Increasing in weight each set
Note: warm-up first and then start the EMOM with about 75% of your 1RM, you can increase a
little over the course of the 8 sets but do not go heavier than ~85%. If your form starts to suffer, remove weight
 
C. 4 Sets
C1. Barbell (or dumbbell) heels elevated 1 & 1/4 back squat
2 x 8
2 x 6
*Rest 90 sec b/w sets
**Increase in weight each set
 
D. 3 Sets:
D1. Barbell (or dumbbell) RDL 21’s
* Rest 90 sec b/w sets
 
E. 4 sets
E1. Landmine close stance hack squat x 15 reps (sub with goblet squats if needed)
E1. Goblet lateral lunges x 10 reps (5/side)
*Rest 1 min b/w sets
 
F. Finisher (glutes)
2 rounds of
F1. Banded glute bridges x 20
F2. Glute bridge abduction x 20
F3. Donkey kicks x 20 on each leg (with mini band)
F4. Glute march with mini band x 20
*Rest 60 sec b/w sets

*No high intensity finisher today! Give your body some love for doing all this heavy lifting!

A.    Warm-up x 2 sets
A1. Jump Rope (or jumping jacks) x 30 Seconds
A2. Russian baby makers x 10 reps
A3. Glute bridges with mini band x 20 reps
A4. Alternating Reverse Lunges x 10 reps
*Rest 30 seconds between sets.

*Can do jumping jacks if need to modify*

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Jump Rope

- Put your feet a little wider than where you would normally squat, toes turned out only slightly, and lean down to grab the tops of your feet. 
- Bend your knees a bit and push your elbows back inside your thighs toward your groin; your elbows should be bent, not straight. 
- Push your elbows out against the insides of your thighs as you drop your hips until you’re in a partial squat, pushing out hard with the elbows, and resting at least part of your bodyweight on the arms so that your own weight further spreads the thighs.

Russian baby makers

- Lay flat on the ground, knees bent and feet planted on the floor.
- Place a band around your mid-thigh right above the knee.
- Drive your feet into the floor and raise your hips while squeezing your glutes. 
- Once at the top press your legs outwards against the band and bring back to neutral position. 
- Continuously push against the band throughout the entire movement.

Glute bridge abduction with mini band

- 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

Warm Up (Lower body 2)

B. 6 min EMOM
B1. Deadlift x 2 reps (touch n’ go)
*Increasing in weight each set
Note: warm-up first and then start the EMOM with about 75% of your 1RM, you can increase a little over the course of the 8 sets but do not go heavier than ~85%. If your form starts to suffer, remove - Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
- With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.

Barbell deadlift

C. 4 Sets
C1. Barbell (or dumbbell) heels elevated 1 & 1/4 back squat
2 x 8
2 x 6
*Rest 90 sec b/w sets
**Increase in weight each set

- Place heels on an inclined board or plates about shoulder width apart, toes should be facing forward or slightly turned out.
- Once un-racked, descend into a full depth squat.
- As you rebound out of the first squat, come up about ¼ of the full squat, slightly pausing to keep tension and positioning.
- Drop back into the full depth position, rebound out, and stand all the way up to finish the 1 & ¼ rep.

Heels elevated barbell 1 & 1/4 back squat

D. 3 Sets:
D1. Barbell (or dumbbell) RDL 21’s
* Rest 90 sec b/w sets

Perform 7 reps of bottom half of RDL, then 7 reps of top half, then 7 reps of full range of motion.

Make sure you're keeping a flat back. Push your hips backwards and keep a slight bend in your knee.

Barbell RDL 21’s

E. 4 Sets:
E1. Landmine close stance hack squat x 15 reps (sub with goblet squats if needed)
E1. Goblet lateral lunges x 10 reps (5/side)
*Rest 1 min b/w sets

*Sub w/ goblet squats if needed*

- Set the bar in a landmine apparatus or in the corner of a wall.
- Lift the weight up and place the bar on the shoulder of your choice. Lean your back against the plates so you’re facing away from the landmine attachment.
- Hold the bar in place with one or both hands, and get into a narrow squat stance. Your body should be at a 90 degree angle to the landmine bar, meaning you should be on a significant backward slant.
- Slowly but smoothly let the butt down, and press with the full foot the entire time and squat bellow parallel.
- Stand to full extension to complete the rep.

Landmine close stance hack squat

(5/side -10 reps total)

- Take a dumbbell and hold it in both hands under your chin (hold dumbbell long ways).
- Stand with feet hip-width apart
- Step out laterally with one foot
- Bend at the knee and squat down until you are at a 90 degree angle (or as low as you can go comfortably) 
- Drive through the feet back up and bring your leg in to return to starting position
- Repeat on opposite side

Goblet Lateral Lunge (Alternating)

Circuit 1

F. Finisher (glutes)
2 rounds of
F1. Banded glute bridges x 20
F2. Glute bridge abduction x 20
F3. Donkey kicks x 20 on each leg (with mini band)
F4. Glute march with mini band x 20
*Rest 60 sec b/w 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

- Lie faceup on the floor with your knees bent and your feet on the floor.
- Raise your hips until your body forms a straight line from your shoulders to your knees.
- Hold for a count, then return to the starting position.
- Repeat for recommended amount of reps

Glute bridge abduction

(20 on each leg - 40 reps total)

- 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

Finisher (Glutes)

W6/D4 Lower Body

My day was kind of in a funk and I didn’t get through the whole workout but I got a good little pump in. Can’t wait to keep going 💪🏼

Jennifer

I think I'm going to love this program. That last circuit was no joke.

Amber

W1/D1 Lower Body

Left your app for a bit and now I’m back at it! 
Great multifunctional workouts are hard to come by.

Yessica Padilla

Ashley Chapman

W1/D2  Upper Body

I know this is progressive so I didn't want to blow myself out the gate. 6.5mph the first two rounds, 7.0mph the second two and 7.5mph the last one. I haven't done any running other than hiit sprints in a minute so this felt solid. Can definitely push for more next time, if my old runner's knee cooperates.

Your workouts are put together so well! Loving them!

Apes

W1/D3 Cardio

Ahhh so sore but this program is killer 👏🏻👏🏻👏🏻

W1/D4 Lower Body

W1/D5 Upper Body

Misha SWB

That was doable but sooooo tough. I needed a good burn today and this did not disappoint.

HIIT left me in a puddle of sweat but loved it 👏🏻👏🏻

W1/D6 HIIT, Core, & Optional Olympic Lifting

W1/D7 Rest Day

Awesome workout. Modified it for time constraints but I was able to complete almost all the movements in 70min. Loving the program so far!

W2/D1 Lower Body

Didn’t finish! It was a killer! Definitely going to push harder next time.

Definitely stepped it up a notch this week 🥵😅😁

DIDNT get to finish but great workout so far!

W2/D2 Upper Body

W2/D3 Cardio

Week 2 almost done! That last circuit was 🔥

W2/D4 Lower Body

W2/D5 Upper Body

I NEEDED this today! Loved every second! Well, loved/hated every second.

I love how these workouts push you hard and leave you feeling awesome at the end to
Complete!

Kelly

W2/D6 HIIT, Core, & Optional Olympic Lifting

W2/D7  Rest Day

The lunge and jump squat sets were 🔥 loved it

W3/D1 Lower Body

Excellent- and doable in a medium hotel gym

Nadine

Getting stronger! Using 25lb dumbbells for the shoulder finisher! Woohoo

W3/D2 Upper Body

W3/D3 Cardio

The high intensity finishers are such a game-changer.

W3/D4 Lower Body

Missy

W3/D5 Upper Body

I’m officially dead 💀 after this one

W3/D6 HIIT, Core & Optional Olympic Lifting

W3/D7 Rest Day

W4/D1: Lower Body

W4/D2 Upper Body

W4/D3 Cardio

Legs wobbling and hammies on fire 🔥 woohoo 🎉

W4/D4 Lower Body

W4/D5 Upper Body

W4/D6 HIIT, Core, & Optional Olympic Lifting

W4/D7 Rest Day

Some workouts leave you contemplating existence. This is it 🥵❤️👌

That lunge sequence was killer. Not sure I'll be able to sit tomorrow.

I am forever in love with your programming. BB squats up to 206. Pushing myself every week and it's such a love/hate thing... but more love. Lol!

W5/D1 Lower Body

W5/D2 Upper Body

W5/D3 Cardio

Finisher started like a picnic and ended like the Tropic Thunder bridge scene. 😅

W6/D4 Lower Body

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