Name: Playbook - Grace White - Saturday | Legs
Uploaded: 2023-12-20T18:09:59.294Z
Duration: 45 min
Description: Saturday | Legs

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

Pregnancy modifications:
- Dumbbell hip thrust instead of barbell hip thrust.
- Light weight on front squats.
- Dumbbell deadlift instead of lying hamstring curls.

- 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

15 reps each, 3 sets

Banded Glute Kickbacks

Banded Barbell Squats // TRX Lunges 
8 reps, 4 sets // 15 reps each, 4 sets

- Begin with bar positioned on your upper back, band placed around your legs just above the knees
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Banded Barbell Back Squats

- 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

Circuit

Stairmaster Steady Pace

- 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

Leg Extensions // Banded Cable Front Squat // Lying Hamstring Curls with Hyperextensions
10 reps each, 4 sets // 10 reps, 4 sets // 8 reps, 4 sets

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Complete desired reps then repeat on the opposite side

Single Leg Extensions

- Stand with feet shoulder width apart, band placed just above your knees, holding the V-bar handle in goblet position
- 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 Cable Cannonball Front Squats

- 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, but lift your quads off the pad, driving your feet upward 
- Inhale as you return your feet to the starting position in a slow and controlled movement

Lying Hamstring Leg Curls w/ Hyperextension

- 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

Saturday | Legs

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