Name: Playbook - Grace White - Monday | Legs
Uploaded: 2024-02-13T02:02:06.396Z
Duration: 45 min
Description: Monday | Legs

Loren

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:
-10 bodyweight squats instead of jump squats
-dumbbell hip thrusts instead of barbell hip thrust
-seated hamstring curls (to avoid lying on belly) or -dumbbell deadlifts instead of lying hamstring curls

- 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

Banded Abductors

Banded Barbell Squats // TRX Lunges
8 reps, 4 sets // 15 reps each, 4 sets
*10 jump squats each superset is completed (40 reps total)*

- Begin with bar positioned on your upper back, band placed around your legs just above the knees
- 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

Banded Barbell Back Squats

- 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

- Push your hips back and down into a squat
- Explode/jump up from the bottom of the squat 
- Use your arms for momentum
- Land softly, moving directly into the next rep

Jump Squats

Circuit

Barbell Hip Thrusts
10 reps, 4 sets
*10 jump squats 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 a barbell 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

Barbell Hip Thrusts

Leg Extensions // Banded Cable Front Squat // Lying Hamstring Curls with Hyperextensions
5 reps each, 10 reps both, 4 sets // 10 reps, 4 sets // 8 reps, 4 sets
*10 jump squats each superset is completed (40 reps total)*

- 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

- 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

- 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, but lift your quads off the pad, driving your feet upward 
- Inhale as you return your feet to the starting position in a slow and controlled movement

Lying Hamstring Leg Curls w/ Hyperextension

- 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

Stairmaster Steady Pace

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

Killer cardio I am out of shape I guess!!

Tina Scott

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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