Name: Playbook - Grace White - Monday | Legs
Uploaded: 2023-10-27T18:37:22.540Z
Duration: 45 min
Description: Monday | Legs

Elizabeth Wireko

My legs are ON FIRE and I completed this at home with an elliptical in between.

Marisa

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:
- Dumbbell hip thrust instead of barbell hip thrust.
- Light weight on front squat.
- Dumbbell deadlifts instead of lying hamstring curls.
- Steady pace cardio of your choice instead of sprints.

Banded Abductors // Banded Kickbacks
15 reps each, 3 sets // 15 reps each, 3 sets

- 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

- 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

Circuit

Banded Barbell Squats // Dumbbell Lateral Lunge
8 pause reps, 4 sets // 10 reps each, 4 sets

- Begin with bar positioned on your upper back, band placed around your legs just above the knees
- 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

Banded Barbell Back Squats

- Place your feet hip-width apart, and dumbbell in goblet position
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat to the opposite side

Dumbbell Lateral Lunges

Stairmaster 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

8 reps, 5 pulses, 4 sets

Barbell Hip Thrusts

Weighted Elevated Squat  // Banded Cable Front Squat // Lying Hamstring Curls with Hyperextensions
10 reps, 4 sets // 12 reps, 4 sets // 10 reps, 4 sets

- 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

- Stand with feet shoulder width apart, hold the rope forward off your body
- 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

Cable Squats {Rope Attachment}

- Lie face down on the leg curl machine, stretching your legs out fully
- The roller pad should rest a few inches over your calves, just above the heels
- Grasp the support handles on each side of the machine
- Exhale and flex your knees, pulling your ankles as close to your glutes as you can 
- Keep your hips firmly on the bench, but lift your quads off the pad, driving your feet upward 
- Inhale as you return your feet to the starting position in a slow and controlled movement

Lying Hamstring Leg Curls w/ Hyperextension

- 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

Monday | Legs

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