Name: Playbook - Grace White - Saturday | Legs
Uploaded: 2024-02-13T02:02:05.862Z
Duration: 45 min
Description: Saturday | Legs

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


Pregnancy modifications:
- Steady pace cardio of your choice instead of sprints.
- Dumbbell hip thrust instead of smith machine hip thrust.
- 10 bodyweight squats instead of burpees.

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 Deadlift Sumo // Dumbbell Split Squat with Front Leg Deficit
8 reps, 4 sets // 8 reps each, 4 sets

*5 burpees after completing each set {20 total}*

- Approach the bar so that your feet are wide and toed out
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Sumo Deadlifts

- Begin with a dumbbell in each hand
- Place your back foot on the bench, front foot elevated
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squats w/ Front Deficit

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpees

Weighted Sumo Deficit Squat {Heels on Plate} // Dumbbell Deadlift
10 reps, 4 sets // 5 reps heavy weight, 5 reps medium weight, 5 reps light weight, 4 sets

*5 burpees after completing each set {20 total}*

- Stand in a wide toed out stance, heels elevated 
- Hold a heavy weight in goblet position 
- Lower into a squat, keeping your knees in line with your toes
- Stand up to full extension

Weighted Sumo Squat w/ Heels Elevated

- 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

Smith Machine Hip Thrust {Full Body on Bench} // Cable Kickbacks
10 reps, 4 sets // 15 reps each, 4 sets

*5 burpees after completing each set {20 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

- 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

1 min each side

Stairmaster Sprints

Stairmaster Steady Pace

Saturday | Legs

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

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.

Saturday | Legs

Community

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