Name: Playbook - Grace White - W1/D1 Legs
Uploaded: 2023-12-12T03:22:52.115Z
Duration: 60 min
Description: W1/D1 Legs

Hi! What sprint intervals should we do on the tred or stair master? Directions just say “10 min stair sprints” but doesn’t explain the time of the sprint/rest

Kinsey

Tracie

Keturah

It was awesome. Challenging but felt good and strong

Samantha

Edis

Lauren Ungeldi 

Thighs and glutes are on fire! Just what I needed to get my week started.

Kathryn

Alex

Jaclyn Piselli

Laken

Great workout! Needed something to get me back to the gym before my wedding!

Paige

That kicked my butt! Love having a planned workout after a long work day.

Kate

Veronica

Definitely challenging for me who is more at the beginner level. Hard at the time, but happy to do get it done.

Terri

Great workout. Trying to get back in shape postpartum and I needed a good guide. I’ve watched Grace get back in shape after pregnancy so I trust her to lead me in the right direction.

Kelsey

Kicked my butt, but I feel great about it! 🔥

Laci

SHIRLEY

Great!  Do you recommend a warmup?  I walked in place for a couple of mins and did light stretches.

Michelle

Rilee Ball

Loren

Great leg day! Never skip a Monday 💪🏻

Mari

This Week’s Splits:
Monday: Legs
Tuesday: Shoulders & Chest
Wednesday: Legs
Thursday: Back & Biceps
Friday: Shoulders & 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 smith machine hip thrust

- 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 Glute Bridges/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 (Pause reps)

- Simulate a jump rope movement with an imaginary rope

Jump Rope Hops

- 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

- Start with weight held in goblet position 
- Balanced on one leg
- Sit your hips back and lower down until your glutes touch the box (sit completely, releasing all tension from the leg), keeping the opposite leg up off the floor
- Pressing through your heel stand back up to starting
- Complete desired reps then repeat on the opposite side

Weighted Single Leg Box Squats

Superset

- 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+(5 pulses)

- 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

- 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 kickback

Stairmaster Sprints

Treadmill Sprints

W1/D1 Legs

Summer Shred 2.0 Intro - Starts 5/22!

I absolutely love your program and this app. I purchased this program months ago but clearly I was not ready. I am on day 2 and I am struggling to go Ian workouts but I am motivated to complete what I can. You are awesome, beautiful and inspiring. Thank you. Thank you.

Maribel

Alejandra

W1/D2 Shoulder & Chest

Awesome workout!! Having to pace myself getting back into regular workouts. Keep it up everyone, you’re amazing!

Darci

W1/D3 Legs

I don’t think I’ll be able to lift a pencil tomorrow 😂

W1/D4 Back & Biceps

Julia

Madison

W1/D5 Shoulders & Triceps

Such a fun and effective leg workout 👏🏼

Sydney

W1/D6 Legs

Lisa McCorkle

W2/D1 Legs

W2/D2 Shoulders

Karla

Im going to feel these workouts tomorrow 😭🔥

W2/D3 Legs

Felt a good stretch was needed after this!

W2/D4 Back & Biceps

W2/D5 Chest & Triceps

W2/D6 Legs

These leg workouts keep feeling better and better 😜

W3/D1 Legs

W3/D2 Back & Biceps

Laurin

Don’t think I can walk after this weeks leg workout.

Ranya

W3/D3 Legs

Only had a limited time to get a workout in yesterday, so got through the first half of this — it was still such a good sweat 👏🏼

W1/D1 Legs

Community

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