Name: Playbook - Grace White - Saturday | Legs
Uploaded: 2024-02-13T02:02:06.539Z
Duration: 45 min
Description: Saturday | Legs

The squats w rope attachment is my new fave exercise!

Vidyuta

Complete the 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:
- Dumbbell hip thrust instead of barbell hip thrust.
- Steady pace cardio of your choice instead of sprints.

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up into a glute bridge position 
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute Bridge w/ Abductions

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding the bar 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

Smith Machine Hip Thrusts

Barbell Box Squats // Weighted Step-Ups
8 reps, 4 sets // 10 reps each, 4 sets

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box (sit completely, releasing all tension from the legs)
- Press through heels and stand back up to starting position

Barbell Box Squats

- 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

Circuit

Stairmaster Steady Pace

Cable Squat with Rope Attachment // Dumbbell Deadlift
10 reps, 4 sets // 10 reps, 4 sets

- Stand with feet shoulder width apart, hold the rope forward off your body
- 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

Cable Squats {Rope Attachment}

- 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

Smith Machine Single Leg Deadlift // Cable Pull-Through
12 reps each, 4 sets // 10 reps, 4 sets

- 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

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable Pull-Throughs

- Keep your chest up, straight bar across your upper back
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Saturday | Legs

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