Name: Playbook - Grace White - W1/D1 Lower Body
Uploaded: 2023-12-12T03:22:52.127Z
Duration: 60 min
Description: W1/D1 Lower Body

Hard for beginners but very doable definitely worked up a sweat

Melissa

Anything upper body if you could maybe give some suggestions if we have wrist injuries. That would be great.

Lizzie

Carolina andrea

It was tough but felt so good! Got it done!

Laura

Connie

Lauren Lloyd

Oh my goodness…that was SO GOOD 😅😅😅I am doing the 7 day free trial after feeling unfulfilled with the fitness app I’m currently using. I was craving a harder workout, and that was exactly what I needed. I’ll be sticking with your program from here on out!

Gretchen

Taylor

Kelley

Caroline

Alicia

This was so difficult but an amazing difficulty!!!!

Ashley

Omg! What workout! I am dead after that! Loved it ❤️

Louise

Hannah

It was great 👏 just what I need 🤩 Thank you 😊

Veronica

Ashton

3 weeks post natal and this kicked my booty! Felt great thank you !!!

Jennifer

Katie

Keturah

miriam

Ellie

It was hard and burned be felt really good

Dakota

Kristi

This was GOOD! I’m used to strength training but now that I have a toddler I don’t have as much time to dedicate to the gym away from home. I haven’t felt this challenged in a long time. You can make these workouts as easy or as difficult as you want and I PUSHED myself today. Thank you for the AWESOME workout! See you tomorrow!

Renee

Some exercises I can’t do due to problems with my knees, there are no alternative

First day and I LOVED it. Best home workout program I’ve ever done.

Elyse

Larisa

Very difficult for a beginner but great and I know I’ll feel it tomorrow!

Rachael

Sandey

First workout with you complete! Very challenging. Felt great!

Rachel Vespa

Dang. This is my first workout with you! I am tired haha

Evelyn

Michelle

First workout in a few months and it felt good. Super challenging but I know it will get easier as I build up my strength and stamina.

Maria

Nora

Maybe I’m just really out of shape but I could only complete one round of each circuit. There’s no way I could have done 4 rounds of this. I know I’ll work my way up but I don’t know how anyone did 4 rounds of this.

Madison

8 weeks postpartum and that was tough 😭 excited to see progress in the future!!!

First workout with this app! Did some modifications but still a sweaty, satisfying outcome! So glad to find this app.

Cari

Man that was awesome I didn’t get to finish the last circuit but I LOVED this I am sweating and I feel like I got a great workout in I can’t wait to work out tomorrow

Vanessa

The workout was hard work but I loved it ! I’m 11 weeks postpartum and this is my first workout and I feel amazing !

Lucy

Candace

Brynn Pruitt

That was super hard. I haven’t worked out in a minute. Definitely a challenge though and helps set some goals. I cut out some cardio and just went outside and walked. Soon, I’ll be able to accomplish the whole workout.

Latoya

Hard work out, but awesome.  Not able to complete everything today, but will slowly work up to it!

Leilany

Jessica

This was my day 1.I didn’t get through the entire workout but I will get there.

Elvira

Killer workout! Would have loved to have lower impact modification demonstrations!!

Jude

Kate

Great workout. I’m 5weeks pp and so I modified a good bit of the cardio, but great to feel a sweat again!

Joanna

Banded Walks // Banded Bodyweight Squats 
15 reps each, 4 sets // 15 reps, 4 sets
*10 Squat Jacks total after completing each set {40 total}*

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps moving forward then backward
- Keep your hips down and toes pointed forward

Banded Walks

- 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

Banded Bodyweight Squats

- Start by standing with your feet together, arms overhead 
- In one motion, jump your feet out landing into a squat, lowering your arms to your sides
- Immediately reverse the motion by jumping back up to the starting position 
- Increase speed as you feel comfortable

Squat Jacks

Circuit

Dumbbell Goblet Squat // Dumbbell Sumo Deadlift // Dumbbell Jump Squats
10 reps {1/4 method}, 4 sets // 12 reps, 4 sets // 10 reps, 4 sets
*10 Squat Jacks total after completing each set {40 total}*

- 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

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Slowly lower the dumbbells 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 (mid shin)
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell Sumo RDL

- Hold a dumbbell in goblet position  
- Push your hips back and down as you lower down
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

Dumbbell Jump Squats

Dumbbell Staggered Stance Deadlift // Dumbbell Jumping Lunges
10 reps each, 4 sets // 8 reps each, 4 sets
*5 Squat Jacks total after completing each set {20 total}*

- Start in a staggered split stance
- Slowly lower the dumbbells 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
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Dumbbell Staggered Stance RDL

- Holding a dumbbell in each hand, plant both feet on the floor slightly further than shoulder-width apart
- Bend both knees at approximately 90 degrees into a lunge position 
- Propel your body upwards into the air
- In the air, extend both legs and reposition them so that you land in lunge position on the opposite side
- Continue alternating between side, increasing speed as you feel comfortable

Dumbbell Jumping Lunges

Dumbbell Kickbacks // Dumbbell Donkey Kicks
15 reps each, 4 sets // 15 reps each, 4 sets

- 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

- 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

Cardio:
~Single Toe Touches into Jumps 1 minute
~Burpees with Push-Up 1 minute
~Power Lunges 1 minutes
~Lateral Plank Walks 1 minute
~Mountain Climbers 1 minute
Once completed, rest for 1 minute.  Repeat 4 times.
Total Time ~20 min

- Squat down and reach toward your toes with the opposite hand
- Explosively jump up 
- Land softly, moving directly into the next rep reaching to the opposite toe
- Working back and forth for time or reps

Single Toe Touches into Jumps

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Complete a single push-up
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpee w/ Push-up

- Step back into your reverse lunge as normal, - When you push back up to standing, bring your trailing leg through explosively jump up and drive the knee up to chest height 
- Complete desired reps then repeat on the opposite side 

{30 sec on each side}

Power Lunges

- Get into a high plank position
- Walk laterally on your hands and toes, maintain a solid/tight high plank position
- Engaging your core throughout the movement

Lateral Plank Walk

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Cardio

W1/D1 Lower Body

Abigail

So good. A perfect combo of upper and cardio.

W1/D2 Upper Body

Heather

It's an at home work out series but one of the exercises was box step ups. Would be good to see that as a better at home option.

Mercedes

W1/D3 Lower Body

Esther

Anna

Olivia

W1/D4 Upper Body

Samantha

Only did two rounds and my arms are on fire!

W1/D5 Upper Body

Justina

W1/D6 Lower Body

W2/D1 Lower Body

Kaylee

Offer an alternative in the notes. I loved the work out it was challenging! I chose regular push ups , I can’t do renegade quite yet

W2/D2 Upper Body

Ohhh mmyy gooshhh! I was thinking this would be the easiest of the workouts, but it literally took me double the time! Who knew a minute could be soo long!? 😰

I love the program but I can’t never complete it 100 % I only can do all of the sets for 6 exercises only by the time I’m  the last round I’m tired I feel I could do better with half of the rounds because each round has 3 exercises and each exercises has 4 sets so I can’t competed all of the exercises I would be 2 hours doing exercises

W2/D3 Lower Body

Fantastic! My only wish would be that there would be a place where we could record how much weight we are using for the moves so we can track progress! There may be and I just don’t know where it is!

Casey

I’m really intimidated by the cardio portion 😬

W2/D4 Upper Body

Kelly

Would love to see some mods for push ups/burpees. 
4 rounds seems excessive, but a great workout! Heart rate was up the whole time. 👍

Kadee

W2/D5 Upper Body

About puked. Couldn’t finish. Loved it.

Would love to see an alternative move to Bulgarian splits, or what to use instead of a bench. Shorter circuits are great!!

Did this with the HIIT challenge! I feel like jello now

W2/D6 Lower Body

4 rounds is sooo hard, I think it's too many. I tend to burn out quickly. But it was a great workout! Heart rate was up, and felt great at the end. 👍 Would be helpful if before the workout, equipment needed is listed.

Could only do two rounds bc I thought I was going to pass out lol but worked up a great sweat regardless!

Nada

W3/D1 Lower Body

There has to be modification for Bulgarian splits and push ups??? 
Again- would love to have a list of equipment needed before the workout begins. I'm always stopping to grab things.

I had issues w the app, which really sucked, but went on your insta page and did workouts from there!

The app stopped working when i was doing this workout :( i went on your insta page and did workouts from there so i could complete the day of the challenge.

W3/D2 Upper Body

I only had 30 mins so I did as many rounds as I could and was still dripping in sweat!

Brittany

W3/D3 Lower Body

I can feel myself getting stronger but it’s still so hard! Love it

All of the workouts are great. I really enjoy the variety and sequences in each set!

amalia

W3/D4 Upper Body

Amna

I’ve been putting this work out all day! Soo glad I got it done! Wow my arms are on fire!

W3/D5 Upper Body

Only had 30 mins but did what I could and was still sweaty and out of breath by the end!

W3/D6 Lower Body

I feel this workout today a lot and I did it better than the previous ones I’m sore 😊🥺

W4/D1 Lower Body

This workout was soo do-able! I loved it!!

W4/D2 Upper Body

W4/D3 Lower Body

Caitlin

Please we need another home program, I get a great results and I want more😅❤️❤️❤️

Ahh this workout took me way too long! 😰

W4/D4 Upper Body

favorite workout of this program!!! seeing my strength improve on push ups finally

maria

I put this off till 11pm and am so proud that I did it! My favorite so far!! Thank you!

W1/D1 Lower Body

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