Name: Playbook - Grace White - Saturday | Legs
Uploaded: 2023-09-28T17:45:32.854Z
Duration: 45 min
Description: Saturday | Legs

Laken

Complete Daily Burn as listed.

This week’s split:
Monday: Legs
Tuesday: Back & Biceps
Wednesday: Legs
Thursday: Chest & Triceps
Friday: Shoulders
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
-10 reverse lunges each (no jumping) instead of jumping lunges

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

Smith Machine Sumo Squat // Dumbbell Staggered Stance Deadlift
8 reps, 4 sets // 10 reps each, 4 sets

- Stand in a wide toed out stance, bar across your upper back
- Lower into a squat by siting your hips back and down to parallel 
- Stand up to full extension

Smith Machine Sumo Squat

- Start in a staggered split stance
- 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
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Dumbbell Staggered Stance RDL

- Plant both feet on the floor slightly further than shoulder-width apart
- Bend both knees at approximately 90 degrees into a lunge position 
- Propel your body upwards into the air
- In the air, extend both legs and reposition them so that you land in lunge position on the opposite side
- Continue alternating between side, increasing speed as you feel comfortable

Jumping Lunges

Weighted Step-Ups // Dumbbell Bulgarian Split Squat 
10 reps each, 4 sets // 10 reps each, 4 sets

- Holding weights at your sides, chest lifted and shoulders back
- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Weighted Step-ups

- 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

Leg Extension Machine // Kettlebell Swings
10 reps with block underneath, 4 sets // 10 reps, 4 sets

- Sit on the machine with the pad at the bottom of your shins
- Place blocks between your shins and the pad
- Extend your legs, engaging your quads 
- Pause at the top and lower slowly

Leg Extensions {Blocks}

- Start with the kettlebell on the ground in front of you
- With your chest lifted and core engaged, bend at the waist
- Lift the kettlebell off the ground, allowing it to swing back between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

- Position yourself on your hands and knees 
- Keeping your knee in a bent position holding a single dumbbell 
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position with control
- Complete desired reps then repeat on the opposite side

Saturday | Legs

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