Name: Playbook - Grace White - Saturday | Legs
Uploaded: 2024-02-13T02:02:05.983Z
Duration: 45 min
Description: Saturday | Legs

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


Pregnancy modifications:
- If flat bench is uncomfortable, utilize incline bench.
- Single leg press instead of side leg press.
- Light weight on barbell front squat

Banded Side Walks // Banded Bodyweight Squats
15 reps each, 3 sets // 15 reps, 3 sets

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Banded Walks {Side to Side}

- 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

Circuit

Barbell Front Squat // Single Leg KB Deadlift
8 reps, 4 sets // 10 reps each, 4 sets

*30 second Stairmaster Sprint after completing each superset {four 30-second sprints total}*

- Begin with the barbell across the front side of your shoulders
- Place your fingertips under the barbell just outside of your shoulders and drive your elbows up
- Keeping your chest up and core tight, bend at your hips and knees to lower into a squat until your thighs are parallel to the ground
- Straighten your hips and knees to drive up to the starting position

Barbell Front Squats

- Hold the kettlebell on the same side as your working leg
- Lower the kettlebell down toward the floor with a slightly bent knee, while extending your opposite leg behind you 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Kettlebell Single Leg RDL

Stairmaster Sprints

Side Leg Press // Smith Machine Single Leg Deadlift
10 reps each, 4 sets // 10 reps each, 4 sets

*30 second Stairmaster Sprint after completing each superset {four 30-second sprints total}*

- Seated sideways on the leg press
- Place one foot on the platform
- Bend your knee lowering the sled toward you
- Drive through your heel to press the sled back up to starting position
- Complete desired reps then repeat on the opposite side

Leg Press {Single Leg Side Facing}

- Slowly lower the bar 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, extending your opposite leg behind you
- Drive your hips forward and use your hamstrings to power back to standing
- Complete desired reps then repeat on the side

Smith Machine Single Leg RDL

- 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

Dumbbell Bulgarian Split Squat // Glute Pushdown on Assisted Pull-Up Machine
8 reps each, 4 sets // 10 reps each, 4 sets

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches 
- 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

- Place your working legs foot on top of the machines foot/knee pad, knee and hip bent to 90 degrees
- Push the pad down with your foot, engaging your glute
- Release back to starting position with control
- Complete desired reps then repeat on the opposite side

Saturday | Legs

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