Name: Playbook - Grace White - Monday | Legs
Uploaded: 2023-10-11T15:48:44.812Z
Duration: 45 min
Description: Monday | Legs

ASHLEY

Complete Daily Burn as listed.

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

Pregnancy modifications:
-dumbbell hip thrusts instead of barbell hip thrusts
-Steady pace cardio of your choice instead of sprints

- 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

Barbell Box Squats // Straight Bar Good Mornings
8 reps, 4 sets // 10 reps, 4 sets
*10 Banded Bodyweight Squats each superset is completed (40 reps total)*

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box (sit completely, releasing all tension from the legs)
- Press through heels and stand back up to starting position

Barbell Box Squats

- Place the bar across your upper back
- Stand with your feet shoulder width apart  
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching your glutes, hamstrings and lower back
- Stand up to the starting position and repeat

Straight Bar Good Mornings

- 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

Banded Bodyweight Squats

Circuit

Smith Machine Hip Thrust 
8 reps, 4 sets
*10 Banded Bodyweight Squats after each set is completed (40 reps total)*

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding the bar 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

Smith Machine Hip Thrusts

Cable Squat with Rope Attachment // Dumbbell Deadlift
10 reps, 4 sets // 10 reps, 4 sets
*10 Banded Bodyweight Squats each superset is completed (40 reps total)*

- 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}

- 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

- 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

- Keep your chest up, straight bar across your upper back
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Monday | Legs

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