Name: Playbook - Grace White - Monday | Legs
Uploaded: 2022-05-23T06:36:00.863Z
Duration: 45 min
Description: Monday | Legs

Complete Daily Burn as listed.

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


Pregnancy modifications:
- Low weight on landmine squats or let the weight rest low (vs. high)
- Light weight on front squat

- 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

Barbell Landmine Squats // Single Leg Kettlebell Deadlift 
8 reps, 4 sets // 12 reps each, 4 sets

- 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

- Hold the kettlebell on the same side as your working leg
- Lower the kettlebell down toward the floor with a slightly bent knee, while extending your opposite leg behind you 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Kettlebell Single Leg RDL

Circuit

Stairmaster Steady Pace

Banded Cable Cannonball Front Squat // Banded Cable Deadlift with Toes Elevated
12 reps, 4 sets // 12 reps, 4 sets

- Stand with feet shoulder width apart, band placed just above your knees, holding the V-bar handle in goblet position
- 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

Banded Cable Cannonball Front Squats

- 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

Leg Extensions // Hamstring Curls
5 reps each, 10 reps both, 4 sets // 5 reps each, 10 reps both, 4 sets

- 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

- 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
- Hold briefly
- Inhale as you return your feet to the starting position in a slow and controlled movement

Lying Hamstring Leg Curls

- 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

Monday | Legs

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