Name: Playbook - Grace White - Monday | Legs
Uploaded: 2024-02-13T02:02:06.108Z
Duration: 45 min
Description: Monday | Legs

Complete Daily Burn as listed.
This Week’s Splits:
Monday: Legs
Tuesday: Full Body
Wednesday: Legs
Thursday: Back & Chest
Friday: Shoulders, Biceps, & Triceps
Saturday: Legs
Sunday: Rest Day

Pregnancy modifications:
- No modifications.

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

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

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

- Hold the cable attachment forward of your body, toes elevated 
- Slowly lower the cable with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Cable RDL {Toes Elevated}

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

Banded Glute Bridges/Hip Thrusts

Monday | Legs

HOME | Monday | Legs

HOME | Tuesday | Back & Biceps

HOME | Wednesday | Legs

HOME | Thursday | Chest & Triceps

HOME | Friday | Shoulders

HOME | Saturday | Legs

4/29 Monday | Legs

4/30 Tuesday | Back & Biceps

5/1 Wednesday | Legs

5/2 Thursday | Chest & Triceps

5/3 Friday | Shoulders

5/4 Saturday | Legs

Shaima

HOME | Friday | Shoulders, Biceps & Triceps

HOME | Thursday | Back & Chest

Good cardio  need to do more of these workouts this is my weakness

Tina Scott

HOME | Tuesday | HIIT

Nancy

Rachel

4/22 Monday | Legs

Killer cardio I am out of shape I guess!!

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

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

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