Name: Playbook - Grace White - Monday | Legs
Uploaded: 2024-02-13T02:02:05.973Z
Duration: 45 min
Description: Monday | Legs

Carolina

Alyssa

Excellent first workout! Tougher then my usual workouts

itzel

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


Pregnancy modifications:
- Steady pace cardio of your choice instead of sprints.
- 10 bodyweight squats instead of burpees.

Banded Abductors // Banded Kickbacks
15 reps, 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 Side Smith Machine Squats // Weighted TRX Lunges
10 reps, 4 sets {alternate sides each set} // 8 reps each, 4 sets

*5 burpees after completing each superset {20 burpees total}

- Stand with feet shoulder width apart, bar across one shoulder
- 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
- Complete desired reps then repeat on the opposite side

Smith Machine Side Squat

- Place one foot back behind you in the TRX handles
- Hold a weight in each hand
- Squat down and place the weights on the floor
- Extend your back leg begins you
- K keeping your hands on the , extend your working leg up and down
- Push through your front foot to stand back up to starting position
- Complete desired reps then repeat on the opposite side

TRX Weighed Lunge w/ Runners Start

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpees

Elevated Single Leg Hip Thrust // Leg Extensions
12 reps each, 4 sets // 8 negatives, 4 sets

*5 burpees after completing each superset {20 burpees total}

- 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

- 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

Hip Abductor Machine // Hip Adductor Machine
8 reps back on pad, 8 reps back off pad, 3 sets // 8 reps back on pad, 8 reps back off pad, 3 sets

*5 burpees after completing each superset {20 burpees total}

- Sitting in an upright position with your back against the pad 
- Keeping your feet aligned with your knees 
- Push your legs out against the pads 
- Reverse the moment back to starting position
- Ensure your movement against the resistance is smooth and controlled

Abductor Machine

- Elevated in an upright position with your hands holding the machine for support 
- Keeping your feet aligned with your knees 
- Push your legs out against the pads 
- Reverse the moment back to starting position
- Ensure your movement against the resistance is smooth and controlled

Abductor Machine {Elevated}

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor Machine

- Elevated in an upright position with your hands holding the machine for support 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor Machine {Elevated}

- 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

Stairmaster Steady Pace

Stairmaster Sprints

Monday | Legs

Shaima

HOME | Saturday | Legs

HOME | Friday | Shoulders, Biceps & Triceps

HOME | Thursday | Back & Chest

HOME | Wednesday | Legs

HOME | Tuesday | HIIT

Nancy

HOME | Monday | Legs

Rachel

4/22 Monday | Legs

4/23 Tuesday | HIIT

Michele

4/24 Wednesday | Legs

4/25 Thursday | Back & Chest

4/26 Friday | Shoulders, Biceps & Triceps

4/27 Saturday | Legs

HOME | Tuesday | Back

HOME | Thursday | Chest, Biceps & Triceps

HOME | Friday | Shoulders

4/15 Monday | Legs

4/16 Tuesday | Back

4/17 Wednesday | Legs

4/18 Thursday | Chest, Biceps & Triceps

4/19 Friday | Shoulders

Quinn

4/20 Saturday | Legs

HOME | Friday | Back, Chest & Biceps

HOME | Thursday | Full Body

First workout postpartum.. feeling good! 😅💪🏼

Elaine

Amanda

HOME | Tuesday | Shoulders, Chest, & Back

Tough, but I haven’t worked out like this in 7 years! I enjoyed it though.

Monday | Legs

Community

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