Name: Playbook - Grace White - Monday | Legs
Uploaded: 2023-10-27T18:38:07.444Z
Duration: 45 min
Description: Monday | Legs

Great, killer lower body workout! 🔥🔥

Kendyl

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

Pregnancy modifications:
- Low weight or bodyweight on single leg box squat.
- No jumping for weighted jump squats.
- Limited range of motion on leg press.
- Steady pace cardio of your choice instead of sprints.

- 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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

8 pause reps, 4 sets

Barbell Back Squats

Stairmaster Steady Pace

Single Leg Box Squats // Weighted Jump Squats // Elevated Single Leg Hip Thrust
10 reps each, 4 sets // 10 reps, 4 sets // 12 reps each, 4 sets

- Start with weight held in goblet position 
- Balanced on one leg
- Sit your hips back and lower down until your glutes touch the box (sit completely, releasing all tension from the leg), keeping the opposite leg up off the floor
- Pressing through your heel stand back up to starting
- Complete desired reps then repeat on the opposite side

Weighted Single Leg Box Squats

- Hold a weight in goblet position  
- Push your hips back and down as you lower down
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

Weighted Jump Squats

- 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

Circuit

High and Wide Leg Press // Leg Extensions
10 reps each, 4 sets // 8 negatives, 4 sets

- Keeping your back flat against the pad
- Place your feet high and wide on the platform
- Lower your legs towards your chest by bending your knees
- Drive through your heels to press the sled back to starting position

Leg Press {High & Wide Stance}

- 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

Dumbbell Deadlift // Banded Bodyweight Squats
10 reps, 4 sets // 15 reps, 4 sets

- 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

- 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

Monday | Legs

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