Name: Playbook - Grace White - HOME | Monday | Legs
Uploaded: 2024-04-18T17:33:43.858Z
Duration: 45 min
Description: HOME | Monday | Legs

Nancy

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

Pregnancy modifications:
- none

- Position yourself on your hands and knees, band placed just above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

15 reps each, 3 sets

Banded Abductors

- Begin with a dumbbell in each hand
- Place your back foot on the bench, front foot elevated
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squats w/ Front Deficit

- Sit on the ground with a bench behind you, bending your knees outward so the soles of your feet are together and the outside of your feet is planted on the ground, holding a weight at your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the weight 
- In the top position 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

Weighted Frog Hip Thrusts

- 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

Circuit

- Attach the resistance band low in the frame
- Keep your chest up, hands forward off your body holding the band
- Step back and bring your knee down until both legs are at 90 degrees
- Stand up to starting position and repeat on the opposite side
- Working back and forth for time or reps

Resistance Band Reverse Lunges {Door Mounted}

- Attach the resistance band low in the frame
- Hold the handle in front of your body
- Sit your hips back and down into a squat
- Extend your legs to stand back up

Resistance Band Front Squat {Door Mounted}

- 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

- Elevate both feet
- Raise one leg up
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

Elevated Single Leg Glute Bridge

- Position yourself on your hands and knees 
- Keeping your knee in a bent position holding a single dumbbell 
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position with control
- Complete desired reps then repeat on the opposite side

Dumbbell kickback

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

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.

HOME | Monday | Legs

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