Name: Playbook - Sarah Herse - W6/D5 - Total Lower Body
Uploaded: 2024-03-20T21:08:54.808Z
Duration: 60 min
Description: W6/D5 - Total Lower Body

Lily

A. Warm-up x 3 sets
A1. High knees x 30 reps
A2. Bodyweight reverse alternating lunges x 10 reps
A3. Glute bridge with mini band x 10 reps

B. 4 Sets
B1. Barbell sumo deadlift 
1 x 6
1 x 5
2 x 4
*Rest 60-90 seconds between sets. 
Start at RPE 7 & increase in weight each set. Final set should feel like a 4 rep max
 
C. 4 Sets
C1. Barbell reverse lunge x 10/leg
*Rest 1 min between sets
 
D.  4 Sets
D1. Single leg dumbbell RDL x 10/leg
*Rest 30 seconds between sets
 
E. 3 Sets
E1.Dumbbell curtsy lunge x 12 reps/leg
*Rest 1 minute between sets
 
F. 3 Sets
F1. Dumbbell banded goblet squat  x 12 reps
F2. Staggered-stance RDL x 10 reps/leg (using 1 dumbbell)
F3. Dumbbell hip thrust with mini band x 20 reps
*Rest 90 seconds between sets, use the same dumbbell throughout, try for something moderate-heavy 

G. 4 Sets
G1. Barbell or Dumbbell calf raises (Use plates or riser)
1 x 12
3 x 10 + dropset 10
*Rest 1 minute between sets

A. Warm-up x 3 sets
A1. High knees x 30 reps
A2. Bodyweight reverse alternating lunges x 10 reps
A3. Glute bridge with mini band x 10 reps

- 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

- 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

- Laying face up on the ground with your feet firmly planted and knees bent about 90 degrees
- Place a band around the mid thigh 
- Arms laying on the ground beside you thrust your hips up and squeeze your glutes while pushing against the band around your thighs lower in controlled manner and repeat for recommended amount of reps

Glute Bridge W/ Mini Band

Warm Up (lower body 6)

B. 4 Sets
B1. Barbell sumo deadlift 
1 x 6
1 x 5
2 x 4
*Rest 60-90 sec b/w sets. 
Start at RPE 7 & increase in weight each set. Final set should feel like a 4 rep max
- 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

C. 4 Sets
C1. Barbell reverse lunge x 10/leg
*Rest 1 min between sets

- Start with the barbell on you upper back/traps, similar to a back squat.
- Set the back and place the majority of the loading in your right leg as you step your left leg backwards.
- With the hips loaded underneath the torso, and weight properly dispersed in the right heel and midfoot, stand up with a vertical torso.
- As you stand back up, bring your left leg back to the original position.
- Repeat for repetitions on the same leg before switching to the other leg.

Barbell reverse lunge

D.  3 Sets
D1. Single leg dumbbell RDL x 10/leg
*Rest 30 seconds between sets

- Begin with a dumbbell in one hand and feet hip width apart
- Lower dumbbell down to mid shin level while straightening your leg behind you 
- Lift dumbbell back up while bringing your hips forward to starting position
- Repeat on opposite side

Single Leg Dumbbell RDL

E. 3 Sets
E1.Dumbbell curtsy lunge x 12 reps/leg
*Rest 1 minute between sets

- Stand with your feet shoulder-width apart. Hold a weight in each hand down by your sides. 
- Step your right foot diagonally behind you and lower your right knee until it almost touches the ground. 
- Your front knee should bend to about 90 degrees. 
- Push through your left heel to stand back up and straighten your left leg.
- Complete all reps on one side then repeat on the opposite leg.

Dumbbell curtsy lunge

F. 3 Sets
F1. Dumbbell banded goblet squat  x 12 reps
F2. Staggered-stance RDL x 10 reps/leg (using 1 dumbbell)
F3. Dumbbell hip thrust with mini band x 20 reps
*Rest 90 seconds between sets, use the same dumbbell throughout, try for something moderate-heavy

- Start with the band around the tops of your knees and feet shoulder-width apart
- Keeping your chest up hold dumbbell in goblet position against your chest
- Press hips back and lower down to parallel or below parallel pushing your knees out against the band throughout the whole movement 
- Rise back up to full extension to complete rep

Dumbbell banded goblet squat

- Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground.
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. 
- Come back up to the start position, by pushing your glutes forward. 
- Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

Dumbbell staggered stance RDL

- On a bench or a box with a height that should be at the same level as your mid-back. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart.
- Place band right above knees. Your hips, knees and feet are in line (toes are not pointing out).
- Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes pushing out against band throughout movement. You should end up with your thighs parallel to the floor
- Pause for one second before slowly coming back down and repeating for recommended amount of reps

Dumbbell Hip Thrust w/ Mini Band

Circuit 1

G. 4 Sets
G1. Barbell or Dumbbell calf raises (Use plates or riser)
1 x 12
3 x 10 + dropset 10
*Rest 1 minute between sets

- Hold two dumbbells, one in each hand
- Place plate on ground and put toes on it (heels should be hanging off)
- Press up onto your roes and raise your heels as high as you can 
- Pause at the top engaging your calf and lower back down in controlled motion
- Repeat for recommended amount of reps

Dumbbell calf raise on Plates

W6/D5 - Total Lower Body

The perfect programme! Time taken accurate and challenging but not unachievable :) thanks!

Katie

Just starting this program for the second time 🔥🔥🔥

W1/D1 - Lower Body (Quads & Glutes Focused)

Just finished home gym beginner/intermediate for the second time around. Starting home advanced! 🔥

W1/D2 - Upper Body (Shoulders & Back Focused)

W1/D3 - Lower Body (Glutes & Hamstring Focused)

W1/D4 - Upper Body & Abs

W1/D5 - Total Lower Body

Great Saturday pump and burn. For that Metcon, I used 25s and ended up at 9:42. Not sure if that's good or not but it felt pretty solid. Lol!

Amber

W1/D6 - Optional: Bench + Arms + Metcon

W2/D1 - Lower Body (Quads & Glutes Focused)

First day back after 2 weeks off. 🥵🤪

W2/D2 - Upper Body (Shoulders & Back Focused)

W2/D3 - Lower Body (Glutes & Hamstring Focused)

I really felt this upper body workout. Loved it!

W2/D4 - Upper Body & Abs

W2/D5 - Total Lower Body

I really wanted to give up! I managed to push forward and it was worth it!😅

W2/D6 - Optional: Bench + Arms + Metcon

W3/D1 - Lower Body (Quads & Glute Focused)

W3/D2 - Upper Body (Shoulders & Back Focused)

W3/D3 - Lower Body (Glutes & Hamstring Focused)

W3/D4 - Upper Body & Abs

W3/D5 - Total Lower Body

Those devil presses, man! Welp, I'm awake now.

W3/D6 - Optional: Bench + Arms + Metcon

W4/D1 - Lower Body (Quads & Glutes Focused)

W4/D2 - Upper Body (Shoulders & Back Focused)

W4/D3 - Lower Body (Glutes & Hamstring Focused)

W4/D4 - Upper Body & Abs

Loved it! Accidentally did an extra set of the SL Weighed Hip Thrusts... We'll call it a happy accident. Lol.

W4/D5 - Total Lower Body

W4/D6 - Optional: Bench + Arms + Metcon

W5/D1 - Lower Body (Quads & Glutes Focused)

W5/D2 - Upper Body (Shoulders & Back Focused)

W5/D3 - Lower Body (Glutes & Hamstring Focused)

That last circuit killed my arms! Whoa!!!!

Tristin

W5/D4 - Upper Body & Abs

My sumo deads are getting next level here. Strength is increasing week-to-week. Still loving this program!

W5/D5 - Total Lower Body

W5/D6 - Optional: Bench + Arms + Metcon

Took more than a week off visiting family. Time to get back at it 🥵

New PR on back squats... So dang proud! This program has been EVERYTHING!

W6/D1 - Lower Body (Quads & Glutes Focused)

❤️‍🔥🔥🥵❤️‍🔥Did this metcon for cardio: 
40,30,20,18,16,14,12,10,8,6 
alternating arms hang clean & press 
Kettleball swings 
Pushups (15 first 2 rounds, 10 all other rounds) 
Arms hanging dumbell chair stepups

Great workout! Love the new tracking weight feature!

W6/D2 - Upper Body (Shoulders & Back Focused)

Amanda

W6/D3 - Lower Body (Glutes & Hamstring Focused)

W6/D4 - Upper Body & Abs

❤️‍🔥🔥❤️‍🔥😅🥵 great end to the program and my butt is burnt from yesterday’s lower body wo

W6/D5 - Total Lower Body

Community

More workouts from Sarah Herse