Name: Playbook - Grace White - W1/D1 | Home | Legs
Uploaded: 2023-12-12T03:22:52.114Z
Duration: 45 min
Description: W1/D1 | Home | Legs

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

First time om this page it was Challenging got a good Sweat going on 💦🦵✌️

Vanessa

Macey

Best leg day in a while! A day behind but amazing start to the day!

Ali Cockerham

Killer home workout! Literally shaking! So happy to be apart of this community! I’m ready to put in the hard work & get my pre-baby body back! 💪🏻

Valerie

Great day 1 intro workout! Def going to feel the burn tomorrow🔥

Leah

I am SOO happy to get these home workouts and shorter circuits! Wow I loved today’s leg day! Thank you!

Anna

Julia

My legs are jello! Feels great to get back into making myself feel better mentally and physically!

Kelsey

Jessica

I was so frustrated I couldn’t get to the gym but the home workout was just as awesome. I’m so excited to get back to my routine.

Taciana

Lovely home workout! Feel like jello 👏🏼

Stefanie

Really enjoyed the quick, varied circuits! Definitely gonna feel this tomorrow (and probably today 🥴).

Larisa

Loved the short yet challenging circuits. Great start!

Nicole DeConti

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

- 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

- Hold the dumbbell in goblet position 
- Push your hips back and keep your chest up as you squat down 
- Reach parallel and push through your heels to stand up

Dumbbell Goblet Squat

Dumbbell Deadlifts // Bulgarian Split Lunges
8 reps, 4 sets // 10 reps each, 4 sets
*10 jump squats after each superset is completed*

- 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

- 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

- Push your hips back and down into a squat
- Explode/jump up from the bottom of the squat 
- Use your arms for momentum
- Land softly, moving directly into the next rep

Jump Squats

Circuit

Dumbbell Hip Thrust // Dumbbell Front Squat
10 reps, 4 sets // 10 reps, 4 sets
*10 jump squats after each superset is completed*

- Sit on the ground with a bench behind you, bending your knees outward so the soles of your feet are together and the outside of your feet is planted on the ground, holding a dumbbell 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 dumbbell 
- In the top position 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

Dumbbell Frog 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

Superset

W1/D1 | Home | Legs

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

Anne

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

Erica Done

Sophie

Fall Strength Challenge Intro - Starts 10/30!

Angela

Rilee Ball

W1/D1 | Gym | Legs

W1/D2 | Gym | Shoulders

Jennifer

ASHLEY

Complete! My shoulders are on fireeeee 🔥🔥🔥

W1/D2 | Home | Shoulders

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

Carrie

Loren

W1/D3 | Gym | Legs

Daryl

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!

W1/D3 | Home | Legs

Anto

W1/D4 | Gym | Back & Biceps

Loved this ! Resistance band was harder than I thought!

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

W1/D4 | Home | Back & Biceps

W1/D5 | Gym | Chest & Triceps

W1/D5 | Home | Chest & Triceps

W1/D6 | Gym | Legs

Liza

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.

W1/D1 | Home | Legs

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