Name: Playbook - Grace White - Monday | Legs
Uploaded: 2023-09-07T04:50:35.555Z
Duration: 45 min
Description: Monday | Legs

Vanessa

Tina Scott

Hard! First day back at the gym and my legs are so sore

Marianna

1st full daily burn in awhile and feels so good. 😅

Brooke

Stacie

Complete Daily Burn as listed.

This week’s split:
Monday: Legs
Tuesday: Back, Chest, & Biceps
Wednesday: Legs
Thursday: Shoulders & Triceps
Friday: Full Body
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
-reverse lunges (no jumping) instead of jumping lunges
-bodyweight single leg box squats instead of weighted -- if uncomfortable, just do a bodyweight squat instead!
-goblet squats instead of weighted jump squats
limited range of motion for leg press

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded Glute Kickbacks

Barbell Squat
8 reps, 4 sets
*5 jumping lunges (each leg) after completing each set (40 jumping lunges total)*

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squats

- Plant both feet on the floor slightly further than shoulder-width apart
- Bend both knees at approximately 90 degrees into a lunge position 
- Propel your body upwards into the air
- In the air, extend both legs and reposition them so that you land in lunge position on the opposite side
- Continue alternating between sides, increasing speed as you feel comfortable

Jumping Lunges

Circuit

Single Leg Box Squats // Weighted Jump Squats // Elevated Single Leg Hip Thrust
10 reps each, 4 sets // 10 reps, 4 sets // 12 reps each, 4 sets
*5 jumping lunges (each leg) after completing each superset (40 jumping lunges total)*

- Start with weight held in goblet position 
- Balanced on one leg
- Sit your hips back and lower down until your glutes touch the box (sit completely, releasing all tension from the leg), keeping the opposite leg up off the floor
- Pressing through your heel stand back up to starting
- Complete desired reps then repeat on the opposite side

Weighted Single Leg Box Squats

- Hold a weight 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

Weighted Jump 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

High and Wide Leg Press // Leg Extensions
10 reps, 4 sets // 8 reps, 4 sets
*5 jumping lunges (each leg) after completing each superset (40 jumping lunges total)*

- 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}

- Sit on the machine with the pad at the bottom of your shins 
- Extend your legs, engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- 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

Monday | Legs

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