Name: Playbook - Grace White - W1/D3 Wednesday | Legs
Uploaded: 2023-12-12T03:22:52.181Z
Duration: 45 min
Description: W1/D3 Wednesday | Legs

Sovi

Alex

Aracely Caraveo

I love all the workouts. I really enjoy each and every one. Your workout really makes going to the gym easy, so thank you!

Jasmyn

Running all over gym to get to all the different equipment!

Hannah

Sarah

My legs are absolutely dead, but it was such a great workout.

Sydney

I was sweating my butt off on the 1st super set! So happy to be back at the gym.

Ranya

Alyssa

Great workout! It’s a great variation of exercises. Having a hard time with the final cardio, I’ve been just walking on a steady pace on the treadmill.

Joana Pinto Vilaça

Legs were still sore from Monday but I got it done and feel so good!!

Kathi

This seemed so simple when I looked at it. SO effective and SUCH a good burn!

Stacie

My legs were still so sore from Monday! This was a tough one to get through!

Natasha

Didn’t have time to finish the whole thing but still a great workout!

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:
- Dumbbell hip thrusts instead of barbell hip thrusts.
- Steady pace HIIT bike instead of an all out sprint.
- Steady pace cardio of your choice instead of sprints.

- 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

Barbell Hip Thrust // Weighted Step-Ups
8 reps, 4 sets // 10 reps each, 4 sets
*20 second HIIT Bike after completing each superset {four 20-second sprints total}*

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell 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

Barbell Hip Thrusts

- 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

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike HIIT

Circuit

Smith Machine Sumo Squat // Elevated Toes Cable Deadlift
10 reps, 4 sets // 10 reps, 4 sets
*20 second HIIT Bike after completing each superset {four 20-second sprints 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

- Hold the cable attachment forward of your body, toes elevated 
- Slowly lower the cable with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Cable RDL {Toes Elevated}

Cable Squats with Rope Attachment // Leg Extension Machine
10 reps, 4 sets // 10 reps each, 4 sets
*20 second HIIT Bike after completing each superset {four 20-second sprints total}*

- 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}

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Complete desired reps then repeat on the opposite side

Single Leg Extensions

- 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

15 reps each, 3 sets

Banded Glute Kickbacks

Stairmaster Steady Pace

Treadmill Sprints

W1/D3 Wednesday | 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!

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

W1/D1 Monday | Legs

Megan

Ivana

W1/D2 Tuesday | Back

Christine

W1/D4 Thursday | Chest, Biceps & Triceps

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

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 🤪

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/D3 Wednesday | Legs

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