Name: Playbook - Grace White - 4/24 Wednesday | Legs
Uploaded: 2024-04-18T17:31:22.371Z
Duration: 45 min
Description: 4/24 Wednesday | Legs

Michele

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

Pregnancy modifications:
- Dumbbell hip thrusts instead of barbell hip thrusts.
- Lighter weight on hack squat and good mornings.

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

15 reps each, 3 sets

Banded Glute Kickbacks

- 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

Stairmaster Steady Pace

Barbell Hip Thrusts // Weighted Step Ups
8 reps, 4 sets // 10 reps each, 4 sets

- 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

- 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

Circuit

Single Leg Dumbbell Hip Thrust // Dumbbell Staggered Stance Deadlift
10 reps each, 4 sets // 8 reps each, 4 sets

- 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

- 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

Reverse Hack Squat // Reverse Hack Good Mornings
8 reps, 4 sets // 8 reps, 4 sets

- Begin by facing the backrest of the hack squat machine and positioning your feet shoulder-width apart on the footplate
- Grasp the side handles on the hack squat machine and slide your shoulders under the shoulder rests
- Slightly lift up to release the weight
- Begin the downward movement by bending your hips, knees, and ankles
- While maintaining a neutral spine position, start your upward movement by pushing your feet into footplate of the hack squat machine
- As you rise, squeeze your glutes and allow your hips to travel forward
- Finish the movement by squeezing your glutes and quads while maintaining a neutral spine

Reverse 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

4/24 Wednesday | Legs

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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

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5/2 Thursday | Chest & Triceps

5/3 Friday | Shoulders

5/4 Saturday | Legs

Shaima

HOME | Friday | Shoulders, Biceps & Triceps

HOME | Thursday | Back & Chest

Good cardio  need to do more of these workouts this is my weakness

Tina Scott

HOME | Tuesday | HIIT

Nancy

Rachel

4/22 Monday | Legs

Killer cardio I am out of shape I guess!!

4/23 Tuesday | HIIT

4/25 Thursday | Back & Chest

4/26 Friday | Shoulders, Biceps & Triceps

4/27 Saturday | Legs

HOME | Tuesday | Back

HOME | Thursday | Chest, Biceps & Triceps

4/15 Monday | Legs

4/16 Tuesday | Back

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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.

4/24 Wednesday | Legs

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