Name: Playbook - Grace White - Saturday | Legs
Uploaded: 2024-02-13T02:02:05.891Z
Duration: 45 min
Description: Saturday | Legs

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


Pregnancy modifications:
- Dumbbell hip thrust instead of smith machine hip thrusts
- Steady pace cardio of your choice instead of sprints.
- Goblet squat instead of pistol squat

Banded Bridge Abductors // Banded Hip Thrusts
15 reps, 3 sets // 15 reps, 3 sets

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up into a glute bridge position 
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute Bridge w/ Abductions

- 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

Circuit

Box Squat // Banded Bodyweight Squats
8 reps, 4 sets // 10 reps, 4 sets

*20 second HIIT Bike after completing each superset {four 20-second sprints 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

- 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

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike HIIT

Smith Machine Hip Thrust {Full Body on Bench} // Dumbbell Sumo Deadlift with Neutral Grip
8 reps, 4 sets // 10 reps, 4 sets

*20 second HIIT Bike after completing each superset {four 20-second sprints 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}

- Stand in a wide toed out stance with a dumbbell in each hand in front of you with a neutral grip
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings (mid shin)
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell Sumo RDL {Neutral Grip}

Smith Machine Side Curtsy Lunge // Cable Pistol Squats
8 reps each, 4 sets // 5 reps each, 4 sets

*20 second HIIT Bike after completing each superset {four 20-second sprints total}*

- Place the bar across your shoulder
- Step the same leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to rise, bringing your knee forward and up
- Complete desired reps then repeat on the opposite side

Smith Machine Side Curtsy Lunges

- Hold the cable attachment and extend one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
- Complete desired reps then repeat on the opposite side

Cable Pistol Squats

Leg Extension Machine // Hamstring Curl Machine
8 reps each, 3 sets // 8 reps each, 3 sets

- 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

- 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

Stairmaster Steady Pace

Stairmaster Sprints

- Set the treadmill at a slight incline, at a pace that you can complete walking lunges

Saturday | Legs

More workouts from Grace White