Name: Playbook - Grace White - W1/D1 Monday | Legs
Uploaded: 2023-12-12T03:22:52.165Z
Duration: 45 min
Description: W1/D1 Monday | Legs

charlotte

Great workout. I loved feeling exhausted yet strong during this!

Dana

A bit challenging to modify this one at home, but I managed and definitely felt the burn!

Adelle

I am dripping wet so definitely a good workout 😅

Lisa Warren

Didn’t have time to get the cardio piece in, but loved the lifting sesh!

Lisa

Naomi

Christina Gaydos

Awesome! Love the burn I’m feeling in every inch of my lower body!

Joanna

Variations for less complex equipment/ easier workout and group as if I was at the gym

Cheryl

Alex

Are there modifications for workouts? Ex: I don’t have a smith machine and I am doing all workouts from home.

michelle

Amazing I just wish the exercises that were with the same equipment were in the same circuit so you don’t have to walk back in forth with gym equipment!

Emily

Getting those booty gains 🏋🏻‍♀️

Ranya

Courtney

Matthew

I could not finish the entire workout my first day but this definitely challenged me and I love it, I will strive to complete it alllll very very soon !

Aracely Caraveo

We love a good leg day to kick off a challenge!

Sarah

Had to  adjust a couple things because I didn’t have the equipment, but great workout 😅

Katie

Safe to say that i wont walk tomorrow 😂 good stuff

Mariamia

Awesome!  Heart rate up the whole time 👍

Maria

Love, love it! Had to make some adjustments due to equipment being across the gym. I figured it out

Kelsey

Kathi

This workout was TOUGH. My legs are jello!

Vanessa

Killer workout!! Kept my heart rate up the entire time

Alyssa

i like the home alternatives incorporated with what the gym version is so i can be completing the same workout

Cameron

I couldn’t finish, but still felt like it was a great work out and felt great doing it. 
I’m very out of shape and the gym was so crowded I started feeling uncomfortable, left the last circuit and the cardio unfinished. First time on the stair master too, felt like my legs would fall off anytime 😅 
Excited to keep going, improving and getting better!

Joana Pinto Vilaça

Lori

I may not be able to walk tomorrow, but it’s good to be back!

Natasha

Raya

Complete the Daily Burn as listed.
This week’s split:
Monday: Legs
Tuesday: Back
Wednesday: Legs
Thursday: Chest, Biceps, & Triceps
Friday: Shoulders 
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
- 10 bodyweight squats instead of squat jumps
- Steady pace cardio of your choice instead of sprints.

- 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}

Smith Machine Sumo Squat // Dumbbell Staggered Stance Deadlift
8 reps, 4 sets // 10 reps each, 4 sets
*10 squat jumps after completing each superset (40 total)*

- Stand in a wide toed out stance, bar across your upper back
- Lower into a squat by siting your hips back and down to parallel 
- Stand up to full extension

Smith Machine Sumo Squat

- 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

- 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

Squat Jumps

Circuit

Hamstring Curls // TRX Weighted Lunges
15 reps, 4 sets // 8 reps each, 4 sets
*10 squat jumps after completing each superset (40 total)*

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Lower the dumbbell with control 
- Focus on the mind muscle connection with your hamstrings

Dumbbell Lying Hamstring Curls

- Place one foot back behind you in the TRX handles
- Hold a weight in each hand
- Squat down and place the weights on the floor
- Extend your back leg begins you
- K keeping your hands on the , extend your working leg up and down
- Push through your front foot to stand back up to starting position
- Complete desired reps then repeat on the opposite side

TRX Weighed Lunge w/ Runners Start

Leg Extension Machine // Smith Machine Kneeling Hip Thrusts
10 reps with block underneath, 4 sets // 15 reps, 4 sets
*10 squat jumps after completing each superset (40 total)*

- Sit on the machine with the pad at the bottom of your shins
- Place blocks between your shins and the pad
- Extend your legs, engaging your quads 
- Pause at the top and lower slowly

Leg Extensions {Blocks}

- 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

- Get into a kneeling position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards, engaging your glutes
- Lower your leg back down by bending your knee
- Complete desired reps then repeat on the opposite side

15 reps each, 3 sets

Cable Glute Kickbacks

Stairmaster Steady Pace

Stairmaster Sprints

W1/D1 Monday | Legs

So excited to do this program! I was a fitwithasd groupie and totally stopped working out during pregnancy. 16 weeks postpartum and excited to focus on my health and fitness

rachel

Super excited for the challenge. I am brand new here and looking forward to this.

Shannon

Chynna Pacheco

Summer Shred Challenge - Starts June 6th!

Megan

Ivana

W1/D2 Tuesday | Back

Sovi

W1/D3 Wednesday | Legs

Christine

W1/D4 Thursday | Chest, Biceps & Triceps

Love shoulder workouts! They are my favorite too and I always feel so sore afterwards!

Hannah

W1/D5 Friday | Shoulders

Great work out! I don’t have access to a leg press or hyper extension bench but still felt the burn! Would love recommendations for at home modifications! You rock!

Morgan Massicott

Legs are DEAD. I took my rest day on Saturday, so just finished this workout to end week 1. This was a tough one to get through, especially after this morning’s 13mile bike ride 🤪

Sydney

Wow I didn’t realize how hard those single leg hop thrust are!! If I start doing that, My quads and glutes will be so strong 😍

W1/D6 Saturday | Legs

Very challenging but easily modified, as I didn't have trx straps at the gym.

Meghan

W2/D1 Monday | Legs

Bunny 🐰❤️

Kerry

W2/D2 Tuesday | HIIT

Elaine

I’m so sore from the last 3 leg workouts but I went to the gym and made it

Karen Carreno De La Hoz

W2/D3 Wednesday | Legs

This work out was so hard but I absolutely loved it. I feel so strong.

Mary

I missed a couple days due to guests visiting but I’m back on track!

Loving these workouts and how I’m beginning to feel strong again.

W2/D4 Thursday | Back & Chest

A little behind but got it in!!🥰one day stronger 💪🏽

W2/D5 Friday | Shoulders, Biceps & Triceps

Great! I went up on weight and already seeing my legs getting stronger!

Marisol Colon

Maggie

W2/D6 Saturday | Legs

Can someone help me to my car? Did this workout with my son yesterday and holy legs on fire🔥🏋🏻‍♀️

W3/D1 Monday | Legs

Starting to work my way up and catch up on these workouts!! My biceps are killer right now!!

Getting stronger daily! 10k steps everyday and a workout 6x’s a week, gallon of water daily.  Week 3 and crushing goals!

W3/D2 Tuesday | Back & Biceps

Lungs are on fire more than my legs 😮‍💨😮‍💨😮‍💨😮‍💨

Sara

I can’t feel my legs!! Those walking lunges along with the other exercises were brutal! 😫🥵

W3/D3 Wednesday | Legs

Dang, I have to lift a surfboard for my kids camp all next week. Don’t know how!

Skylar

W3/D4 Thursday | Chest & Triceps

W3/D5 Friday | Shoulders

Katlyn

W3/D6 Saturday | Legs

Stacie

Karleigh

W4/D1 Monday | Legs

Didn’t have time to finish this morning but got it in this afternoon. Great workout!

Brooke

Can’t workout tomorrow so I got Tuesdays work out in. I love the Dante rows.  Easily one of my favorite new exercises (never did that one before).

W4/D2 Tuesday | Back & Chest

W4/D3 Wednesday | Legs

Great shoulder/tricep burn! Love the straight bar upright rows. My shoulders are getting toned!

Hiit bike at the end of every superset is not the easiest to do in a gym. Also any of the cable workouts are difficult to do at the lightest setting, maybe post a similar movement with dumbbells.

W4/D4 Thursday | Shoulders & Triceps

Back days are my new fave after leg day!!!

W4/D5 Friday | Back & Biceps

Haven’t missed a workout! So happy to be back on track.

Another week down 🙌🏻 this is the most “on” I’ve been with my workouts in a long time!

W4/D6 Saturday | Legs

Switching up the days of workouts this week but getting them in. Cardio tonight! Hope everyone had a great 4th 🎉

Happy 4th everyone 🇺🇸 No days off 🏋🏻‍♀️🙌🏽

W5/D1 Monday | Legs

been at the beach for 5 days. my workouts consisted of walking. today my 🍑 is on fireeee🔥

Cassidy Parks

W5/D2 Tuesday | Full Body

After being sick for 2 days I am so glad to be back today.  Missed a few but I’ll make ‘em up.

Shoot. Shaking so badly. This is a great plan to do while doing 75 Hard. Thanks girl!

W1/D1 Monday | Legs

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