Name: Playbook - Grace White - 2/17 Saturday | Legs
Uploaded: 2024-02-13T02:02:06.756Z
Duration: 45 min
Description: 2/17 Saturday | Legs

Jessica

Complete Daily Burn as listed.

This week’s split:
Monday: Legs
Tuesday: Back, Chest, & Biceps
Wednesday: Legs
Thursday: Shoulders & Triceps
Friday: Full Body
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
-dumbbell hip thrust for barbell hip thrust
-10 bodyweight squats instead of mountain climbers

- Position yourself on your hands and knees, band placed just above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded Abductors

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell Hip Thrusts

Sumo Barbell Deadlift // TRX Weighted Lunges 
8 reps, 4 sets // 10 reps each side, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Approach the bar so that your feet are wide and toed out
- 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, 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 Sumo Deadlifts

- Place one foot back behind you in the TRX handles
- Hold a weight in each hand
- Squat down and place the weights on the floor
- Extend your back leg begins you
- K keeping your hands on the , extend your working leg up and down
- Push through your front foot to stand back up to starting position
- Complete desired reps then repeat on the opposite side

TRX Weighed Lunge w/ Runners Start

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Circuit

Cable Hamstring Curls // Cable Abductors
15 reps each, 4 sets // 15 reps each, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Attach one able to the cable
- Bend your knee, curling the cable toward your glute
- Lower with control
- Complete desired reps then repeat on the opposite side

Cable Hamstring Curls

- Keeping both legs slightly bent, outside ankle attached to the cable
- Pull your working leg away from the pulley until it is fully abducted
- Lower your leg to the starting position
- Complete desired reps then repeat on the opposite side

Cable Abductors

Weighted Elevated Squat // Straight Bar Good Mornings
10 reps, 4 sets // 15 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Stand on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Weighted Elevated Squats

- Place the bar across your upper back
- Stand with your feet shoulder width apart  
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching your glutes, hamstrings and lower back
- Stand up to the starting position and repeat

Straight Bar Good Mornings

Stairmaster Steady Pace

Treadmill Incline Walk

2/17 Saturday | Legs

Shaima

HOME | Saturday | Legs

HOME | Friday | Shoulders, Biceps & Triceps

HOME | Thursday | Back & Chest

HOME | Wednesday | Legs

HOME | Tuesday | HIIT

Nancy

HOME | Monday | Legs

Rachel

4/22 Monday | Legs

Killer cardio I am out of shape I guess!!

Tina Scott

4/23 Tuesday | HIIT

Michele

4/24 Wednesday | Legs

4/25 Thursday | Back & Chest

4/26 Friday | Shoulders, Biceps & Triceps

4/27 Saturday | Legs

HOME | Tuesday | Back

HOME | Thursday | Chest, Biceps & Triceps

HOME | Friday | Shoulders

4/15 Monday | Legs

4/16 Tuesday | Back

4/17 Wednesday | Legs

4/18 Thursday | Chest, Biceps & Triceps

4/19 Friday | Shoulders

Quinn

4/20 Saturday | Legs

HOME | Friday | Back, Chest & Biceps

HOME | Thursday | Full Body

First workout postpartum.. feeling good! 😅💪🏼

Elaine

Amanda

HOME | Tuesday | Shoulders, Chest, & Back

Tough, but I haven’t worked out like this in 7 years! I enjoyed it though.

2/17 Saturday | Legs

Community

More workouts from Grace White