Name: Playbook - Grace White - W1/D1 Monday | Legs - Home
Uploaded: 2024-02-13T02:02:05.824Z
Duration: 60 min
Description: W1/D1 Monday | Legs - Home

Nicole

Lenka

Amazing!!! I just found out I’m pregnant with my second and I’m looking forward to using your workouts to keep me active this pregnancy!

Ronni

My legs feel like spaghetti, but so great!

jeanette Batista

Hard! My first week back at after a strained back. It was great, I scaled but it was hard.

Jacque

I love the new feature where you can keep track of your reps!

Katie

Alyssa

ohh my gosh! starting over after a couple months is so hard! that got me! loved it still!

Anna

Carrie

Marissa

Alicea

ASHLEY

Description: 
This week’s split:
Monday: Legs
Tuesday:  Full Body
Wednesday: Legs
Thursday: Back, Chest, & Biceps
Friday: Shoulders & Triceps
Saturday: Legs
Sunday : Rest Day

Include 20 minutes cardio of your choice (check out our HIIT program for bodyweight cardio!).

Pregnancy modifications:
reverse lunges (no jumping) instead of jumping lunges
bodyweight single leg box squats instead of weighted -- if uncomfortable, just do a bodyweight squat instead!
goblet squats instead of weighted jump squats

- Position yourself on your hands and knees, band placed just above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Banded Abductors

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded Glute Kickbacks

Superset

- 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

Goblet squat

- 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 sides, increasing speed as you feel comfortable

Jumping Lunges

- 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

- Hold a weight 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

Weighted Jump Squats

- Stand in a wide toed out stance 
- Hold a heavy kettlebell between your legs in front of you
- Lower into a squat, lowering the kettlebell to the ground
- Stand up to full extension

Weighted Sumo Squat

- Attach the resistance band low in the frame
- Stand with your back to the door, working knee bent behind attached to the band
- Extend your leg pulling on the resistance of the band, engaging your quad
- Bend your knee releasing the tension on the band
- Complete desired reps then repeat on the opposite side

Resistance Band Single Leg Leg Extensions {Door Mounted}

W1/D1 Monday | Legs - Home

John Woodfin Sheehan

Jackie

So excited to start this amazing challenge! Let’s go team! Consistency is key! Be the best you possible 🤍

charlotte

New Year 2024 Challenge Intro

Rachel

Juliana

That was fire 🔥 loved the supersets and the intensity in the glutes and quads! Don’t underestimate the jumping lunges!

W1/D1 Monday | Legs - Gym

Loren

Eden Young

W1/D2 Tuesday | Full Body - Gym

Socorro

Bro. Dead. That’s it. That’s the comment.

Lindsey

W1/D2 Tuesday | Full Body - Home

Forgot my water bottle at home and I was dying..

Emily

W1/D3 Wednesday | Legs - Gym

Crystal Lopez

Julia

W1/D3 Wednesday | Legs - Home

W1/D4 Thursday | Back, Chest & Biceps  - Gym

Yas kweeeen! 💪🏼🫶 thanks for makin my arms noodles on this fine Thursday!

Kayla

W1/D4 Thursday | Back, Chest & Biceps  - Home

I loooove Gracie’s program makes me feel so strong and fit already !!

Elizabeth

W1/D5 Friday | Shoulders & Triceps - Gym

W1/D5 Friday | Shoulders & Triceps - Home

W1/D6 Saturday | Legs - Gym

Mirna

Ah it didn't get completed day of! this one was tough!

I only started mid week but I am a struggling and needing modifications for some of these exercises. Used to be really fit but haven’t worked out in a few years. Also the gym workouts are tough bc there isn’t a spot in our huge gym where I can do all the circuits due to proximity of equipment

Erin

W1/D6 Saturday | Legs - Home

Lindley

W2/D1 Monday | Legs - Gym

LOVED this one! the 45 min workouts feel so much more do-able!

It would be helpful if there were modifications, a warm up or something more. I like components of the work out but there is almost too much variety in the circuits making it hard to stay on top of it and accomplish in a reasonable amount of time. Also things aren’t in proximity at my gym so I end up doing parts of the home work out and parts of the gym one.

W2/D1 Monday | Legs - Home

Stacie

W2/D2 Tuesday | Back & Biceps - Gym

Barbara Hostetler

loved these circuits! challenging yet so do-able. I am confused about the gym equipment in the home workouts -makes it a bit tough to do without it.

W2/D2 Tuesday | Back & Biceps - Home

legs are so wobbly after that! such a good leg day!

Sarah

Paula

W2/D3 Wednesday | Legs - Gym

Larisa

W2/D3 Wednesday | Legs - Home

W2/D4 Thursday | Check & Triceps - Gym

W2/D4 Thursday | Check & Triceps - Home

W2/D5 Friday | Shoulders - Gym

wow! so sore from yesterday making this so tough! loved it though!

W2/D5 Friday | Shoulders - Home

W2/D6 Saturday | Legs - Gym

Those walking lunges at the end were a perfect finishing burn!

Omg those jump squats were deadly at the end of the circuit 🔥🔥

Nour Al Safi

W2/D6 Saturday | Legs - Home

Didn’t do the full workout but I’m working towards it!

Emily  Calabrese

W3/D1 Monday | Legs - Gym

It's a love/hate relationship I have with burpees 😅 What a way to start the week !!

W3/D1 Monday | Legs - Home

W3/D2 Tuesday | Shoulders, Chest & Back - Gym

W3/D2 Tuesday | Shoulders, Chest & Back - Home

W3/D3 Wednesday | Legs - Gym

Kaylee

W3/D3 Wednesday | Legs - Home

Lisa McCorkle

W3/D4 Thursday | Full Body - Gym

Ingrid

W3/D4 Thursday | Full Body - Home

W3/D5 Friday | Shoulders, Chest & Back - Gym

i would give today 10 stars! soo do-able! loved it! my fav!

W3/D5 Friday | Shoulders, Chest & Back - Home

W3/D6 Saturday | Legs - Gym

W3/D6 Saturday | Legs - Home

W4/D1 Monday | Legs - Gym

W4/D1 Monday | Legs - Home

W4/D2 Tuesday | Back - Gym

loved today!! i usually put workouts off till 10 pm but looked fwd to this one and completed before noon!

W4/D2 Tuesday | Back - Home

W4/D3 Wednesday | Legs - Gym

😩 why more jump squats!? ah! felt good to get this one done!

W4/D3 Wednesday | Legs - Home

Liza

W4/D4 Thursday | Chest, Biceps & Triceps - Gym

W4/D4 Thursday | Chest, Biceps & Triceps - Home

W4/D5 Friday | Shoulders - Gym

W4/D5 Friday | Shoulders - Home

Stair master was broken so I did an incline on the treadmill. Still was a great workout!

W1/D1 Monday | Legs - Home

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