Name: Playbook - Grace White - Monday | Legs
Uploaded: 2023-10-16T20:13:50.014Z
Duration: 45 min
Description: Monday | Legs

I love this workout. Good variety. Struggled with the pistol squats but pulled through. My legs are shaking.

amalia

🤯 still trying to understand the app a little bit but feeling good and sore and tired! 
DETERMINED!!!

Perla

Complete the Daily Burn as listed.
This week’s split:
Monday: Legs
Tuesday: HIIT Day
Wednesday: Legs
Thursday: Back & Chest
Friday: Shoulders, Biceps, & Triceps
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
- Light weight on landmine squats.
- Reverse lunges instead of jumping lunges.
- Smith machine squats instead of jump squats.

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps moving forward then backward
- Keep your hips down and toes pointed forward

15 reps each, 3 sets

Banded Walks

Barbell Landmine Squat // Dumbbell Bulgarian Split Squat 
8 reps, 4 sets // 10 reps each, 4 sets
*15 jumping lunges after completing each superset*

- Holding the end of the landmine bar in goblet position with feet shoulder width apart
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine Goblet Squat

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches 
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split 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

Cable Curtsy Lunge // TRX Pistol Squats
15 reps each, 4 sets // 10 reps each, 4 sets
*15 jumping lunges after completing each superset*

- Hold the cable forward off the body
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to rise
- Complete desired reps then repeat on the opposite side

Cable Curtsy Lunge

- Hold the TRX handles forward off the body 
- Extend one leg out in front of you
- Bend the opposite knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
- Complete desired reps then repeat on the opposite side

TRX Pistol Squat

Dumbbell Deadlift // Smith Machine Jump Squats
12 reps, 4 sets // 10 reps, 4 sets
*15 jumping lunges after completing each superset*

- 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 with the bar across your upper back
- Push your hips back and down into a squat
- Jump up from the bottom of the squat, jacking your feet narrow and wide each rep
- Land softly, moving directly into the next rep

Smith Machine Jump Squats

- Position yourself on your hands and knees 
- Keeping your knee in a bent position holding a single dumbbell 
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position with control
- Complete desired reps then repeat on the opposite side

15 reps each, 3 sets

Monday | Legs

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