Name: Playbook - Grace White - 4/15 Monday | Legs
Uploaded: 2024-04-12T15:05:51.295Z
Duration: 45 min
Description: 4/15 Monday | Legs

Complete the Daily Burn as listed.
This week’s split:
Monday: Legs
Tuesday: Back
Wednesday: Legs
Thursday: Chest, Biceps, & Triceps
Friday: Shoulders 
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
- 10 bodyweight squats instead of squat jumps
- Steady pace cardio of your choice instead of sprints.

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Banded Walks {Side to Side}

Smith Machine Sumo Squat // Dumbbell Staggered Stance Deadlift
8 reps, 4 sets // 10 reps each, 4 sets
*10 squat jumps after completing each superset (40 total)*

- Stand in a wide toed out stance, bar across your upper back
- Lower into a squat by siting your hips back and down to parallel 
- Stand up to full extension

Smith Machine Sumo Squat

- Start in a staggered split stance
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Dumbbell Staggered Stance RDL

- 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

Hamstring Curls // TRX Weighted Lunges
15 reps, 4 sets // 8 reps each, 4 sets
*10 squat jumps after completing each superset (40 total)*

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Lower the dumbbell with control 
- Focus on the mind muscle connection with your hamstrings

Dumbbell Lying Hamstring Curls

- 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

Leg Extension Machine // Smith Machine Kneeling Hip Thrusts
10 reps with block underneath, 4 sets // 15 reps, 4 sets
*10 squat jumps after completing each superset (40 total)*

- Sit on the machine with the pad at the bottom of your shins
- Place blocks between your shins and the pad
- Extend your legs, engaging your quads 
- Pause at the top and lower slowly

Leg Extensions {Blocks}

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding the bar 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

Smith Machine Hip Thrusts

- Get into a kneeling position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards, engaging your glutes
- Lower your leg back down by bending your knee
- Complete desired reps then repeat on the opposite side

15 reps each, 3 sets

Cable Glute Kickbacks

Stairmaster Steady Pace

Stairmaster Sprints

4/15 Monday | Legs

HOME | Monday | Legs

HOME | Tuesday | Back & Biceps

HOME | Wednesday | Legs

HOME | Thursday | Chest & Triceps

HOME | Friday | Shoulders

HOME | Saturday | Legs

4/29 Monday | Legs

4/30 Tuesday | Back & Biceps

5/1 Wednesday | Legs

5/2 Thursday | Chest & Triceps

5/3 Friday | Shoulders

5/4 Saturday | Legs

Shaima

HOME | Friday | Shoulders, Biceps & Triceps

HOME | Thursday | Back & Chest

HOME | Tuesday | HIIT

Nancy

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

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.

4/15 Monday | Legs

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