Name: Playbook - Grace White - 3/2 HOME | Saturday | Legs
Uploaded: 2024-02-26T00:35:14.505Z
Duration: 45 min
Description: 3/2 HOME | Saturday | Legs

Laura

Complete the 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

Include 20 minutes cardio of your choice (check out our HIIT program for bodyweight cardio!).

Pregnancy modifications:
- reverse lunge instead of jumping lunges.
-bodyweight squats instead of jump squats.

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up into a glute bridge position 
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute Bridge w/ Abductions

- Support your upper back on a bench and hold a dumbbell at your hip
- Push through your working legs heel, raising your hips
- Pause at the top, squeezing your glutes
- Lower with control
- Complete desired reps then repeat on the opposite side

Dumbbell Single Leg Hip Thrusts

- Holding weights at your sides, chest lifted and shoulders back
- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Weighted Step-ups

- Hold the dumbbell in goblet position 
- Push your hips back and keep your chest up as you squat down 
- Reach parallel and push through your heels to stand up

Dumbbell Goblet Squat

- 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

Jump Squats

Circuit

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings (mid shin)
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Holding a dumbbell in each hand, plant both feet on the floor slightly further than shoulder-width apart
- Bend both knees at approximately 90 degrees into a lunge position 
- Propel your body upwards into the air
- In the air, extend both legs and reposition them so that you land in lunge position on the opposite side
- Continue alternating between side, increasing speed as you feel comfortable

Dumbbell Jumping Lunges

- Hold dumbbells at the shoulders
- Push your hips back and keep your chest up as you squat down
- Reach parallel and drive through your heels to full extension

Dumbbell Front Squats

- From kneeling position, dumbbells held at the shoulders
- Walk your feet up into a low squat position 
- Reverse movement back to kneeling

Kneel to squat

- Keep your chest up, straight bar across your upper back
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Weighted Walking Lunges

3/2 HOME | 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.

Kelli

Paula

4/8 Monday | Legs

4/9 Tuesday | Shoulders, Chest & Back

4/10 Wednesday | Legs

4/11 Thursday | Full Body

4/12 Friday | Shoulders, Chest & Back

4/13 Saturday | Legs

HOME | Tuesday | Back & Biceps

HOME | Thursday | Chest & Triceps

4/1 Monday | Legs

4/2 Tuesday | Back & Biceps

4/3 Wednesday | Legs

4/4 Thursday | Chest & Triceps

4/5 Friday | Shoulders

4/6 Saturday | Legs

HOME | Tuesday | Full Body

3/2 HOME | Saturday | Legs

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