Name: Playbook - Grace White - Saturday | Legs
Uploaded: 2023-10-11T15:54:43.104Z
Duration: 45 min
Description: Saturday | Legs

ASHLEY

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:
-Dumbbell hip thrusts instead of smith machine hip thrusts.
-10 banded bodyweight squats instead of jump squats.
-Dumbbell deadlift instead of lying hamstring curls.
-Steady pace cardio of your choice instead of sprints.

- 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

Barbell Squat
8 reps, 4 sets
*10 Banded Jump Squats after completing each set {40 total}*

- 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

Barbell Back Squats

- 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

Smith Machine Hip Thrust {Full Body on Bench} // Cable Kickbacks
8 reps, 4 sets // 10 reps each, 4 sets
*10 Banded Jump Squats after completing each set {40 total}*

- Lying on a flat bench, knees bent and feet on the top of the bench
- Place the bar across your hips
- Push through your heels to raise your hips
- Pause at the top, squeezing your glutes
- Lower with control

Smith Machine Hip Thrusts {Full Body on Bench}

- Get into a kneeling position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards, engaging your glutes
- Lower your leg back down by bending your knee
- Complete desired reps then repeat on the opposite side

Cable Glute Kickbacks

Squat Machine Normal Stance Squats // Cable Deadlift
 8 reps, 4 sets // 10 reps, 4 sets
*10 Banded Jump Squats after completing each set {40 total}*

- Start with a shoulder width stance
- Keep your back & shoulders on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Squat Machine {Normal Stance}

- Hold the cable attachment forward of your body
- 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

- 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

Saturday | Legs

Community

More workouts from Grace White