Name: Playbook - Grace White - Monday | Legs & Biceps
Uploaded: 2024-02-13T02:02:06.084Z
Duration: 45 min
Description: Monday | Legs & Biceps

It was great ! I loved the arm included I would like to tone my arms so would love more upper body work outs!

Mariah

Omg loved it!! Arms and legs perfect combo added a set of abs and it was perfect

Tina Scott

Alyssa

Great workout! Only had time for the leg portion so will do biceps another day.

Raya

Loved the leg & arm combo 🦵🏼💪🏼

Elaine

Chelsi

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


Pregnancy modifications:
- Dumbbell hip thrusts instead of barbell hip thrusts.

Banded Bridge Abductors // Banded Hip Thrusts
15 reps, 3 sets // 15 reps, 3 sets

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up into a glute bridge position 
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute Bridge w/ Abductions

- Lay on the floor with your legs bent, band placed just above the knees
- Push through your heels bringing your hips up 
- Pause at the top and squeeze your glutes 
- Lower back to starting position

Banded Glute Bridges/Hip Thrusts

Circuit

Barbell Deficit Reverse Lunge // Banded Hamstring Slides on Row Machine // Banded Hip Thrusts on Row Machine
10 reps each, 3 sets // 12 reps, 3 sets // 12 reps, 3 sets

- Start with the bar across your upper back
- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead 
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top 
- Complete desired reps then repeat on the opposite side

Barbell Deficit Lunges

- Lying on your back with legs straight and heels on top of rowers seat, banded just above the knees
- Raise your hips so your body is straight 
- Pull the seat towards you by bending your knees, engaging your hamstrings
- Push the seat back to starting position by straightening your legs

Banded Rower Hamstring Slides

- Lying on your back with your heels on top of rowers seat, banded just above the knees
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded Rower Glute Bridges

Treadmill Steady Pace

- 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

Leg Press {High & Wide} // Banded Cannonball Deadlift 
12 reps, 4 sets // 15 reps, 4 sets

- 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}

- Elevate your heels, feet together with a band placed just above your knees
- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes & hamstrings to power back to standing

Banded Cannonball RDL

Preacher Curl // Dumbbell Isometric Curls // Close Grip Straight Bar Curl
10 reps each, 3 sets // 10 reps each, 3 sets // 12 reps, 3 sets

- Start with dumbbell in one hand and your arm extended over an incline bench
- Curl the dumbbell up toward your shoulder
- Lower the dumbbell until your arm is almost fully extended
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Preacher Curls

- Begin with a dumbbell in each hand
- One dumbbell will hold at contraction (90 degrees) of the curl, engaged
- Curl the opposite dumbbell up toward your shoulder, engaging your biceps
- Complete desired reps then repeat on the opposite side

Dumbbell ISO Bicep Curls

- Grab the bar with a close underhand grip
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar slow and controlled back down to starting position

Monday | Legs & Biceps

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