Name: Playbook - Grace White - W1/D3 Lower Body
Uploaded: 2023-12-12T03:22:52.196Z
Duration: 60 min
Description: W1/D3 Lower 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

Anna

Nora

Not gonna lie, my face is beet red and I’m exhausted! Pushing through. Time for a shower.

Michelle

Samantha

The workout sessions are too long and it is hard to do the cardio at the end. If they are this hard and lengthy I believe is difficult to commit to do them 6 times a week. I would recommend less exercises and reps to be able to complete the workout in 30 to 45 mins

Alejandra

Vanessa

Music or talking during the videos. Love the exercises.

Madalynn

Wow that was a good work out ! Legs on fire

Shani

Ashley

Jess

Brianna

HARD!!! my legs were shaking at the end!!

maria

Amna

Maria

Bayli

Grisell

Luz Esmerai

I LOVE these workouts! They really make you sweat!

Whew! This was a great at home workout! I’m mixing and matching with gym workouts and this felt just as tough!

Melody Rowan

ANDREA Keefer

Paula M

It's great! I wish there was a way to get mods for some of the moves. ESP. Lunges (knee issues)

Jessica

Sorry .. I wanted to give 5 stars 
Great workout !!

Bev Thomas

chelsea dixon

It’s a burner but boy do you feel accomplished after!

Ailee

Sarah

This one is so good! I’ve been using Grace’s workouts for a year and I love it! This app takes it to the next level. 👏🏼

Hang

That was a challenge! Burpees and prisoner squat jacks back to back 😩😍💪🏽

Lexy

Shelby

I am dripping in sweat rn!!! Thanks Grace🥰🥰🥰

Lauren

Banded Bridge Abductors // Banded Hip Thrusts
15 reps, 4 sets // 15 reps, 4 sets
*10 total {5 on each side} Prisoner Jump Squat into Oblique Crunch after completing each set {40 total}*

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up into a glute bridge position 
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute Bridge w/ Abductions

- 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 Hip Thrusts

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Explosively jump up
- Land softly and stand up out of squat, bringing your opposite knee and elbow together on each side

Prisoner Jump Squat into Oblique Crunch

Circuit

Dumbbell Front Rack Lunge // Dumbbell Front Squats // Weighted Burpees
10 reps each, 4 sets // 15 reps, 4 sets // 8 reps, 4 sets
*10 total {5 on each side} Prisoner Jump Squat into Oblique Crunch after completing each set {40 total}*

- Start in a split stance 
- Chest up, looking straight ahead and dumbbells in front rack position 
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top 
- Complete desired reps then repeat on the opposite side

Dumbbell Front Rack Lunges

- Hold dumbbells at the shoulders
- Push your hips back and keep your chest up as you squat down
- Reach parallel and drive through your heels to full extension

Dumbbell Front Squats

- Stand shoulder width apart, with a weight placed on the floor in front of you
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Hop your feet forward 
- Pick up the weight and rise to standing
- Press the weight over your head
- Set the weight down and continue onto the next rep

Weighted Burpees

Dumbbell Deadlift // Weighted Step-Ups {use chair, bench, couch}
10 reps {1/4 method}, 4 sets // 10 reps each, 4 sets
*10 total {5 on each side} Prisoner Jump Squat into Oblique Crunch after completing each set {40 total}*

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings (mid shin)
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- 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

Dumbbell Good Mornings // Dumbbell Lateral Lunges // Weighted Burpees
12 reps, 4 sets // 10 reps each, 4 sets // 8 reps, 4 sets

- Stand with your feet shoulder width apart, dumbbells in front rack position 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching your glutes, hamstrings and lower back
- Stand up to the starting position and repeat

Dumbbell Good Mornings

- Place your feet hip-width apart, and dumbbell in goblet position
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat to the opposite side

Dumbbell Lateral Lunges

- Laying on one side, band placed just above your knees
- Raise your top leg against the resistance of the band
- Lower your leg back to starting, releasing the tension on the band
- Complete desired reps then repeat on the side

~1 min each side~

Banded Lying Abductors

~Ski Hops 1 minute
~Seal Jacks 1 minute
~Spiderman Mountain Climbers 1 minute
~Weighted Burpees 1 minute
~Jump Rope {or Jump Rope Hops} 1 minute
Once completed, rest for 1 minute.  Repeat 4 times.
Total Time ~20 min

- Hop slightly as you scissor your legs back and forth 
- Increase speed as you feel comfortable

Ski Hops

- Start with your feel wide and your arms out to a T
- In one motion, jump your feet in and your hands clap together 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Seal Jacks

- From a high plank position
- Bring one knee outward and forward up to your elbow
- Return to starting position and repeat on the opposite side

Spiderman Mountain Climbers

- Jump rope with the rope passing under your feet once each jump

Jump Rope

Cardio

W1/D3 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

W1/D1 Lower Body

Katie

Abigail

So good. A perfect combo of upper and cardio.

W1/D2 Upper Body

Esther

Olivia

W1/D4 Upper Body

Only did two rounds and my arms are on fire!

Madison

W1/D5 Upper Body

Justina

W1/D6 Lower Body

Hannah

Gretchen

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

Cari

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

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

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

W1/D3 Lower Body

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