Name: Playbook - Grace White - 2/26 Monday | Legs
Uploaded: 2024-02-26T00:30:46.880Z
Duration: 45 min
Description: 2/26 Monday | Legs

Paula

Complete Daily Burn as listed.

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

Pregnancy modifications:
-10 bodyweight squats instead of squat jumps
-limited range of motion for leg press
-Steady pace cardio of your choice instead of sprints
-Make sure bench pad is below belly on hyperextensions.

- Stand with feet shoulder width apart, band placed just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded Bodyweight Squats

- Approach the bar so that it is centered over your feet
- 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 Deadlifts

Leg Press {High & Wide} //Squatting Banded Abductors
8 reps, 4 sets // 15 reps, 4 sets
*10 squat jumps each superset is completed (40 reps total)*

- Keeping your back flat against the pad
- Place your feet high and wide on the platform
- Lower your legs towards your chest by bending your knees
- Drive through your heels to press the sled back to starting position

Leg Press {High & Wide Stance}

- Start in a squatted position, band placed around your legs just above your knees
- Keeping your feet aligned with your knees 
- Push your legs out against the band
- Reverse the moment back to starting position
- Ensure your movement against the resistance is smooth and controlled

Banded Squatting Abductions

- Push your hips back and down into a squat
- Explode/jump up from the bottom of the squat 
- Use your arms for momentum
- Land softly, moving directly into the next rep

Squat Jumps

Circuit

Cable Squat with Rope Attachment // Cable Deadlift  
15 reps, 4 sets // 15 reps, 4 sets
*10 squat jumps each superset is completed (40 reps total)*

- Stand with feet shoulder width apart, hold the rope forward off your body
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Cable Squats {Rope Attachment}

- Hold the cable attachment forward of your body
- Slowly lower the cable with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Cable RDL

Hack Squat // Reverse Hack Good Mornings
10 reps, 4 sets // 8 reps, 4 sets
Banded Hyperextensions Glute-Focused
20 reps, 3 sets

- Load the machine with the desired weight and position your shoulders and back against the pads
- Position your feet at shoulder width, extend your legs, and release the safety handles
- Slowly lower the weight by bending your knees until your thighs are approximately at 90 degrees
- Reverse the movement by driving into the platform and extending the knees and hips

Hack Squats

- Begin by facing the backrest of the hack squat machine and positioning your feet shoulder-width apart on the footplate
 - With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Reverse Hack Squat Good Morning

- Lying or standing face down on a hyperextension bench, banded just above the knees, with your feet locked on the foot brace (your body will be at a 45 degree angle (approximately))
- Cross your arms over your chest or at your head, and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back, exhaling on the way down
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line, inhaling on the way up

Banded Hyperextensions {Glute Focused}

Stairmaster Steady Pace

Stairmaster Sprints

2/26 Monday | 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.

2/26 Monday | Legs

Community

More workouts from Grace White