Name: Playbook - Grace White - 4/6 Saturday | Legs
Uploaded: 2024-03-30T19:26:56.813Z
Duration: 45 min
Description: 4/6 Saturday | Legs

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

Pregnancy modifications:
- Place hyperextension bench pad underneath bump. If uncomfortable, do banded bodyweight squats instead.
- 10 bodyweight squats instead of squat jumps
- Dumbbell hip thrust instead of smith machine hip thrusts.
- Limited range of motion for leg press.
- Lighter weight on hack squat and good mornings.
- Steady pace cardio of your choice instead of sprints.

- 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}

Barbell Curtsy Lunge into Squat // Glute Pushdown on Assisted Pull-Up Machine
8 reps each side, 4 sets // 10 reps each, 4 sets
*10 squat jumps after completing each superset (40 total)*

- Start with the bar across your upper back
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete a single squat
- Repeat the curtsy lunge on the opposite side

Barbell Curtsy Lunge to Squat

- Place your working legs foot on top of the machines foot/knee pad, knee and hip bent to 90 degrees
- Push the pad down with your foot, engaging your glute
- Release back to starting position with control
- Complete desired reps then repeat on the opposite side

Glute Pushdown {Assisted Pull-up Machine}

- 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

Smith Machine Hip Thrust // Leg Press {normal foot placement} // Leg Press {High and Wide}
10 reps, 4 sets // 10 reps, 4 sets // 10 reps, 4 sets
*10 squat jumps after completing each superset (40 total)*

- 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

- Keeping your back flat against the pad
- Place your feet shoulder-width apart in the center of 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 {Standard Stance}

- 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}

Hamstring Curl Machine// Reverse Hack Squat // Reverse Hack Good Mornings
8 reps, 4 sets // 8 reps, 4 sets // 8 reps, 4 sets
*10 squat jumps after completing each superset (40 total)*

- Lie face down on the leg curl machine, stretching your legs out fully
- The roller pad should rest a few inches over your calves, just above the heels
- Grasp the support handles on each side of the machine
- Exhale and flex your knees, pulling your ankles as close to your glutes as you can 
- Keep your hips firmly on the bench
- Hold briefly
- Inhale as you return your feet to the starting position in a slow and controlled movement

Lying Hamstring Leg Curls

- 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

- 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

Stairmaster Steady Pace

Stairmaster Sprints

4/6 Saturday | 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

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

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

4/15 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.

4/6 Saturday | Legs

More workouts from Grace White