Name: Playbook - Grace White - W1/D1 | Gym | Legs
Uploaded: 2023-12-12T03:22:52.103Z
Duration: 45 min
Description: W1/D1 | Gym | Legs

Angela

Rilee Ball

Anne

Anto

Alyssa

Edis

Loren

Mercy

Legs weren’t quite recovered from Saturday but I got ‘er done! 🎉

Carrie

Daryl

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

Pregnancy modifications:
- Steady pace cardio of your choice instead of sprints
- Low weight on squats (or bodyweight)
- Dumbbell hip thrust instead of barbell hip thrust

Rest between rounds: 45 seconds
Rest between circuits: 2 minutes

- Lay on the floor with your legs bent, band placed just above the knees
- Push through your heels bringing your hips up 
- Pause at the top and squeeze your glutes 
- Lower back to starting position

Banded Hip Thrusts

- Begin with bar positioned on your upper back
- 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

Barbell Back Squats

Barbell Deadlifts // Bulgarian Split Squats
8 reps, 4 sets // 10 reps each, 4 sets

- Approach the bar so that it is centered over your feet
- 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 Deadlifts

- 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

Superset

Barbell Hip Thrust // Dumbbell Front Squat
10 reps, 4 sets // 10 reps, 4 sets

- 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

- Hold dumbbells at the shoulders
- Push your hips back and keep your chest up as you squat down
- Reach parallel and drive through your heels to full extension

Dumbbell Front Squats

Dumbbell Donkey Kick // Dumbbell Kickbacks
10 reps each, 4 sets // 10 reps each, 4 sets

- Position yourself on your hands and knees
- Keeping your knee in a bent position, holding the dumbbell
- Lift your knee away from the midline of the body
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Donkey Kicks

- 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

Dumbbell Glute Kickbacks

Stairmaster Steady Pace

Treadmill Sprints

W1/D1 | Gym | Legs

I’m starting late and very excited its going to keep me accountable right up to the holidays 🎄🎁

I would like to join your fall challenge. Is it too late?

Erica Done

Sophie

Fall Strength Challenge Intro - Starts 10/30!

That was really intense and I used lighter weights to work on form. I did not like the kickbacks and donkey kicks in the end, but I know I needed rhem!

Whitney Dixon

Fear for a morning workout Sweat galore 😃🔥🔥

Renee

Kaylee

W1/D1 | Home | Legs

Anna

W1/D2 | Gym | Shoulders

Jennifer

ASHLEY

Complete! My shoulders are on fireeeee 🔥🔥🔥

Ali Cockerham

W1/D2 | Home | Shoulders

😮‍💨😮‍💨 proud for getting it in at the end of long day. Loved the cable squats

W1/D3 | Gym | Legs

Proud of myself, that wasn’t an easy workout lol especially with sore jello legs from Mondays workout, but I did the whole thing! Great class Grace!

Valerie

W1/D3 | Home | Legs

W1/D4 | Gym | Back & Biceps

Loved this ! Resistance band was harder than I thought!

Larisa

Love these options for home. Always wish I had gym access for this muscle group.

Nicole DeConti

W1/D4 | Home | Back & Biceps

W1/D5 | Gym | Chest & Triceps

Jessica

W1/D5 | Home | Chest & Triceps

W1/D6 | Gym | Legs

Liza

Julia

W1/D6 | Home | Legs

W2/D1 | Gym | Legs

It was great did a home workout and I was sweating my butt off.

Marisol

Celeste

W2/D1 | Home | Legs

W2/D2 | Gym | Shoulders, Chest & Back

Tried to keep it as heavy as possible and maintain form! 🔥

W2/D2 | Home | Shoulders, Chest & Back

Eden Young

W2/D3 | Gym | Legs

I loved this one. Did good mornings to replace the lying hamstring curl. Can’t quite get the form I need.

W2/D3 | Home | Legs

W2/D4 | Gym | Full Body

W2/D4 | Home | Full Body

W2/D5 | Gym | Shoulders, Chest & Back

W2/D5 | Home | Shoulders, Chest & Back

W2/D6 | Gym | Legs

W2/D6 | Home | Legs

W3/D1 | Gym | Legs

Loved this one. My kids joined in and were able to participate.

W3/D1 | Home | Legs

W3/D2 | Gym | HIIT Day

W3/D2 | Home | HIIT Day

W3/D3 | Gym | Legs

W3/D3 | Home | Legs

W3/D4 | Gym | Back & Chest

💗 never underestimate the mind to muscle connection

W3/D4 | Home | Back & Chest

W3/D5 | Gym | Shoulders, Biceps & Triceps

Thanks you for an amazing strength challenge!

W3/D5 | Home | Shoulders, Biceps & Triceps

W3/D6 | Gym | Legs

W3/D6 | Home | Legs

W4/D1 | Gym | Legs

W4/D1 | Home | Legs

W4/D2 | Gym | Back & Biceps

W4/D2 | Home | Back & Biceps

😮‍💨😮‍💨 those deficit lunges

Feels like a mistake. Not a great workout

W1/D1 | Gym | Legs

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