Name: Playbook - Grace White - W1/D3 Legs
Uploaded: 2023-12-12T03:22:52.194Z
Duration: 60 min
Description: W1/D3 Legs

Alejandra

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

Darci

Veronica

Still sore from Monday but pushed myself!! Glad I did but I don’t think I’ll be walking tomorrow

Kathryn

Giovaninna

If there can be @ home modifications for some of these workouts. I wasn’t able to complete come because I don’t have the equipment.

Natalie

My legs are still sore from Monday so it felt good to stretch them out!

Paige

Kate

Loren

Whew!!! Great workout, but def going to be sore later!!

Terri

Laci

Kristi

Meghan

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

Pregnancy modifications:
-Banded bodyweight squats instead of banded hyperextensions.

- Begin with bar positioned on your upper back, band placed around your legs just above the knees
- 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

Banded Barbell Back Squats

- Keep your chest up, hands forward off your chest
- Step back and bring your knee down until both legs are at 90 degrees
- Stand up to starting position and repeat on the opposite side
- Working back and forth for time or reps

Reverse lunges

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

Superset

Stairmaster Steady Pace

- Slowly lower the bar 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, extending your opposite leg behind you
- Drive your hips forward and use your hamstrings to power back to standing
- Complete desired reps then repeat on the side

Smith Machine Single Leg RDL

- Stand with heels together, elevated on a weight plate, holding the V-bar handle in goblet position
- 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

Cable Cannonball Front Squats

- Keeping your back flat against the pad
- Place your foot forward of the shoulder in the center of the platform
- Lower your leg towards your chest by bending your knee
- Drive through your heel to press the sled back to starting position
- Complete desired reps then repeat on the opposite side

Leg Press {Single Leg}

- Stand with feet shoulder width apart, hold the rope forward off your body
- 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

Cable Squats {Rope Attachment}

- Lying or standing face down on a hyperextension bench, banded just above the knees, with your feet locked on the foot brace (your body will be at a 45 degree angle (approximately))
- Cross your arms over your chest or at your head, and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back, exhaling on the way down
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line, inhaling on the way up

Banded Hyperextensions {Glute Focused}

W1/D3 Legs

Summer Shred 2.0 Intro - Starts 5/22!

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

W1/D1 Legs

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

Edis

W1/D2 Shoulder & Chest

Keturah

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

Michelle

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/D3 Legs

Community

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