Name: Playbook - Grace White - Monday | Legs
Uploaded: 2023-09-07T04:42:23.279Z
Duration: 60 min
Description: Monday | Legs

Sandy

Sweated my butt off! Legs are trembling. Great first workout from this app. Can’t wait to see my progress over the next several weeks.

Angela

It was intense and exhilarating! Loving the new app!

Paola

Amazing workout! Really worked up a sweat with this one!

Sabrina

10/10! Loved this work out and this new app!!

Cheyenne

Love how you can see the video right by the workout and it doesn’t interrupt my music🙌🏼

Katie

Great first day on the app! Much easier to use than the website. So excited to use this moving forward. Great work!

Maria Mulé

Tough but so good! Love the app! Thank you!!!

Alyssa

Paige

Freaking love the workouts. I’ve been doing them since the beginning of January and am really happy with my results thus far ☺️🤍

McKenzie

Such a good first workout back postpartum!

Bretlyn

Kaitlyn

Toni Kirbas

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:
-Low weight on barbell front squat.
-10 bodyweight squats instead of mountain climbers.
-No jumping for weighted jump squats.
-Regular frog thrust instead of reverse frog thrust to avoid lying on belly.

- 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 Bridge/Hip Thrusts

Barbell Front Squat // Dumbbell Deadlift
8 reps, 4 sets // 10 reps, 4 sets
*20 Mountain Climbers after each superset is completed, total of 80 mountain climbers*

- Begin with the barbell across the front side of your shoulders
- Place your fingertips under the barbell just outside of your shoulders and drive your elbows up
- Keeping your chest up and core tight, bend at your hips and knees to lower into a squat until your thighs are parallel to the ground
- Straighten your hips and knees to drive up to the starting position

Barbell Front Squats

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings (mid shin)
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Circuit

Dumbbell Goblet Squat // Single Dumbbell Hip Thrust // Weighted Jump Squats
8 reps, 4 sets // 10 reps each, 4 sets // 10 reps, 4 sets
*20 Mountain Climbers after each superset is completed, total of 80 mountain climbers*

- Hold the dumbbell in goblet position 
- Push your hips back and keep your chest up as you squat down 
- Reach parallel and push through your heels to stand up

Dumbbell Goblet Squat

- 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

- Hold a dumbbell in goblet position  
- Push your hips back and down as you lower down
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

Dumbbell Jump Squats

Weighted Elevated Squat // Reverse Frog Thrust
10 reps, 4 sets // 15 reps, 4 sets
*20 Mountain Climbers after each superset is completed, total of 80 mountain climbers*

- Stand on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Weighted Elevated Squats

- Begin in a prone position with your legs off the bench
- Keeping your heels together and knees bent to 90 degrees 
- Lift your legs up until parallel with your back, engage your glutes
- Keep your back in a neutral position

Reverse Frog Thrusts

- Get into a kneeling position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards, engaging your glutes
- Lower your leg back down by bending your knee
- Complete desired reps then repeat on the opposite side

~10 reps, 5 pulses~

Monday | Legs

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