Name: Playbook - Grace White - Saturday | Legs
Uploaded: 2023-12-15T19:23:44.882Z
Duration: 45 min
Description: Saturday | Legs

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

Pregnancy modifications:
- dumbbell hip thrust for barbell hip thrust
- 10 bodyweight squats instead of mountain climbers

Banded Kickbacks // Banded Abductors
15 reps each, 3 sets // 15 reps each, 3 sets

- 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

- 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

Circuit

- 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

Sumo Barbell Deadlift // TRX Weighted Lunges 
8 reps, 4 sets // 10 reps each side, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- 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

- Place one foot back behind you in the TRX handles
- Hold a weight in each hand
- Squat down and place the weights on the floor
- Extend your back leg begins you
- K keeping your hands on the , extend your working leg up and down
- Push through your front foot to stand back up to starting position
- Complete desired reps then repeat on the opposite side

TRX Weighed Lunge w/ Runners Start

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Cable Hamstring Curls // Cable Abductors
15 reps each, 4 sets // 15 reps each, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Attach one able to the cable
- Bend your knee, curling the cable toward your glute
- Lower with control
- Complete desired reps then repeat on the opposite side

Cable Hamstring Curls

- Keeping both legs slightly bent, outside ankle attached to the cable
- Pull your working leg away from the pulley until it is fully abducted
- Lower your leg to the starting position
- Complete desired reps then repeat on the opposite side

Cable Abductors

Weighted Elevated Squat // Straight Bar Good Mornings
10 reps, 4 sets // 15 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Stand on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Weighted Elevated Squats

- Place the bar across your upper back
- Stand with your feet shoulder width apart  
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching your glutes, hamstrings and lower back
- Stand up to the starting position and repeat

Saturday | Legs

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