Name: Playbook - Grace White - W1/D1 Lower
Uploaded: 2023-12-12T03:22:52.127Z
Duration: 45 min
Description: W1/D1 Lower

Melissa

Amber

Sarah

Jillian Hermes

Day 1: Lower Focus 
Day 2 : Full body 
Day 3: Full body 
Day 4: Lower body

- Start with a shoulder width stance
- Keep your back & shoulders on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Squat Machine {Normal Stance}

Dumbell goblet squat 3 x 15
Weighted step-ups 3 x 24 (12 each leg)

- 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

- 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 (12 each leg)

Superset

Leg extensions 3 x 15
Lying single leg hamstring curls 3 x 24 (12 each leg)
Dumbbell Bulgarian split squats  3 x 24 (12 each leg)

- Sit on the machine with the pad at the bottom of your shins 
- Sit up straight so your back is off the pad
- Extend your legs, engaging your quads 
- Pause at the top and lower slowly

Leg Extensions {Back Off Pad}

- Lie face down on the leg curl machine, stretching your legs out fully
- The roller pad should rest a few inches over your calves, just above the heels
- Grasp the support handles on each side of the machine
- Using a single leg
- Exhale and flex your knee, pulling your ankle as close to your glute as you can 
- Keep your hips firmly on the bench
- Hold briefly
- Inhale as you return your foot to the starting position in a slow and controlled movement
- Complete desired reps then repeat on the opposite side

Lying Single Leg Hamstring Curls (12 each leg)

- 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 (12 each leg)

Circuit

Banded walks - side to side - 3 x 30 (15 each direction)
Banded glute bridge/ hip thrusts  3 x 20

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

Banded Walks {Side to Side}(15 each direction)

- 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

W1/D1 Lower

I thought it would be easy but that tri-set was a burner

Antonio

Terri

W1/D2 Full body

This was wasn’t as tough, but I’m also going lighter than I usually would bc I’m pregnant. Finished in 30 min with plenty of rest.

Megan

Got tri,bi, chest, shoulders, legs, and glutes all involved!!

W1/D3 Full body

My favorite so far ❤️🤰🏼💪🏽

Jessica

W1/D4 Lower

The superset with machines have great workouts but challenging in a full gym when u can’t jump around. Any suggestions?

Polina

W2/D1 Lower

These workouts have really kept me going through my second trimester (modified as needed)

W1/D1 Lower

Community

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