Name: Playbook - Grace White - HOME | Wednesday | Legs
Uploaded: 2024-03-24T19:05:15.144Z
Duration: 45 min
Description: HOME | Wednesday | Legs

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

Pregnancy modifications:
-10 bodyweight squats instead of jump squats.
-Lightweight on front squats.

- 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

Banded Abductors

- Stand in a wide toed out stance 
- Hold the dumbbells in front of your body 
- Lower into a squat by siting your hips back and down to parallel 
- Stand up to full extension

Dumbbell Sumo Squat

- 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

- 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

- Hold a weight overhead 
- 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
- Repeat on the opposite side

Weighted Overhead Curtsy Lunges

- Hold the kettlebell on the same side as your working leg
- Lower the kettlebell down toward the floor with a slightly bent knee, while extending your opposite leg behind you 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Kettlebell Single Leg RDL

- 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

- 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

- 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

HOME | Wednesday | Legs

Shaima

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Nancy

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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

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4/26 Friday | Shoulders, Biceps & Triceps

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4/15 Monday | Legs

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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

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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

HOME | Wednesday | Legs

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