Name: Playbook - Grace White - Saturday | Legs
Uploaded: 2023-10-11T14:44:32.579Z
Duration: 45 min
Description: Saturday | Legs

Complete Daily Burn as listed.

This week’s split:
Monday: Legs
Tuesday: Back, Chest, & Shoulders
Wednesday: Legs
Thursday: HIIT Day
Friday: Arms & Abs
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
-dumbbell hip thrusts instead of barbell hip thrusts
- weighted squat (no jumping) instead of weighted jump squats
- Steady pace cardio of your choice instead of sprints

- 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

Banded Abductors

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell Hip Thrusts

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

Treadmill Walking Lunges

Dumbbell Bulgarian Split Squat// Weighted Sumo Deficit Deadlift // Weighted Jump Squats
10 reps each, 4 sets // 10 reps , 4 sets // 15 reps, 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

- Stand in a wide toed out stance, feet elevated, with a heavy weight in front of you
- Slowly lower the weight 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

Weighted Sumo Deficit RDL

- Hold a weight in goblet position  
- Push your hips back and down as you lower down
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

Weighted Jump Squats

Circuit

Cable Deadlift // Leg Extensions
10 reps, 4 sets // 10 reps each, 5 reps both, 4 sets

- 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

- 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

- 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

Stairmaster Steady Pace

Stairmaster Sprints

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.

Kelli

Paula

4/8 Monday | Legs

4/9 Tuesday | Shoulders, Chest & Back

4/10 Wednesday | Legs

4/11 Thursday | Full Body

4/12 Friday | Shoulders, Chest & Back

4/13 Saturday | Legs

HOME | Tuesday | Back & Biceps

HOME | Thursday | Chest & Triceps

4/1 Monday | Legs

4/2 Tuesday | Back & Biceps

4/3 Wednesday | Legs

4/4 Thursday | Chest & Triceps

4/5 Friday | Shoulders

4/6 Saturday | Legs

HOME | Tuesday | Full Body

Saturday | Legs

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