Name: Playbook - Grace White - W1/D3 Wednesday | Legs
Uploaded: 2023-12-12T03:22:52.166Z
Duration: 45 min
Description: W1/D3 Wednesday | Legs

Working out at 3am is never "fun", but if this didn't set the time for the day... ❤️❤️❤️

Amber

Did treadmill for 20 on an incline instead because my legs were JELLO! Still so good though!

Jordan

Definitely a challenge! Not sure how much of a “sprint” I was doing on the stair climber after killing my muscles😂 but proud of myself for finishing!

Abigail

Beth

My legs were already sore…. Now I can’t feel them 😂

Allie

Awesome workouts! But curious, am I the only one that takes WAY longer than the stated 45 minutes? I’ve taken an hour and a half for each one so far! Going for solid form but also feel like I’m doing something wrong for taking forever.

Maggie

Loren

My legs are feeling it from day 1 so this one was killer🤪

Jilly

Leslie

Brooke

Love leg days, so sweaty after this one! 🥵🥵🥵

Mary Abraham

It was great. I had to modify due to only having 30min so I like that there were multiple options each round so I could at least accomplish a round or two of each movement.

Miranda

Sovi

Complete Daily Burn as listed.

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

Pregnancy modifications:
-Steady pace cardio of your choice instead of sprints.
-10 bodyweight squats instead of jump squats.
-Lightweight on front 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

Smith Machine Sumo Squats // Cable Cannonball Front Squats
8 reps, 4 sets // 15 reps, 4 sets
*10 jump squats after completing each superset {40 squats 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

- 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

- 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

Jump Squats

Circuit

Weighted Overhead Curtsy Lunges  // Single Leg Deadlift
10 reps each, 4 sets // 10 reps each, 4 sets
*10 jump squats after completing each superset {40 squats total}*

- Hold a weight overhead 
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Repeat on the opposite side

Weighted Overhead Curtsy Lunges

- Hold the kettlebell on the same side as your working leg
- Lower the kettlebell down toward the floor with a slightly bent knee, while extending your opposite leg behind you 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Kettlebell Single Leg RDL

Cable Deadlift with Toes Elevated // Weighted Frog Thrust
15 reps, 4 sets // 15 reps, 4 sets
*10 jump squats after completing each superset {40 squats total}*

- 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}

- Sit on the ground with a bench behind you, bending your knees outward so the soles of your feet are together and the outside of your feet is planted on the ground, holding a weight at your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the weight 
- In the top position 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

Weighted Frog Hip Thrusts

- Stand with feet shoulder width apart, band placed just above the knees
- 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

Banded Bodyweight Squats

Stairmaster Steady Pace

Stairmaster Sprints

W1/D3 Wednesday | Legs

Sonia

I’ve been having a had time losing weight and gaining muscle. Excited to try your challenge for the first time!

Brenda

Jessica

New Year Challenge Intro - Starts 1/2

Frankie

Just day 1 but I LOVED this workout. A perfect combination of true strength training w some cardio bursts. Some trainers overdue the cardio when they attempt this type of training and then you're too worn to push the weights. If the rest of this program (and your other challenges) are anything like this throughout, I'm going to be a very happy girl...

Hillary

W1/D1 Monday | Legs

Molly hartweger

W1/D2 Tuesday | Back, Chest & Biceps

Tiffany

These workouts seem so simple but when paired together….. uffff… you’re in for a major sweat sesh!

Erika

This was my first time here, I just love it! Regards from Mexico!! 🤍⚡️

Pamela

W1/D4 Thursday | Shoulders & Triceps

I need alternative workouts for laying on the ground.  I have vertigo so it is hard for me to do most of the exercises laying down.

Melissa

Holly

Just feel the amount of squats incorporated into every single
Workout is getting a bit redundant. Switching up with kick backs, resistance bands, calf’s, step
Ups.. just any other leg workout to help target other muscles and take some pressure off our knees.

Lacey

W1/D5 Friday | Full Body

Challenging! Took me around 1.5 to finish everything. Great workout

Tieme

W1/D6 Saturday | Legs

W2/D1 Monday | Legs

Sandy

W2/D2 Tuesday | Full Body

Stacy

W2/D3 Wednesday | Legs

Motivation prior to the workout was low, pushed through and am so happy I did! 🤩🥳

Wasn’t mentally feeling the gym but went and crushed it. So nice having a pre-planned, challenging workout

W2/D4 Thursday | Shoulders, Biceps & Triceps

W2/D5 Friday | Back & Chest

Nighat

Jordan Pieper

W2/D6 Saturday | Legs

Bree

W3/D1 Monday | Legs

Mari

Aimee Elliott

W3/D2 Tuesday | Full Body

W3/D3 Wednesday | Legs

Gonna feel this tomorrow but I’m the best way!

W3/D4 Thursday | Shoulders, Biceps & Triceps

W3/D5 Friday | Back & Chest

W3/D6 Saturday | Legs

I would like for each circuit to be using the same machine rather than to he hoping around the gym to get the things I need

Naomi

W4/D1 Monday | Legs

W4/D2 Tuesday | Shoulders & Chest

Leyla

W4/D3 Wednesday | Legs

I found some of the exercises hurt my shoulder and didn’t hit the target muscle group as much as other workouts I’ve done

Rachel

W4/D4 Thursday | Back & Biceps

W4/D5 Friday | Shoulders & Triceps

Stacie

W4/D6 Saturday | Legs

Megan

W5/D1 Monday | Legs

I have been doing Grace’s daily burn for a few years. It wasn’t until this app was created that I fully committed myself several days a week to weights vs cardio but peri menopause hit me hard and something had to change. A year later, the strength I have gained, still amazes me. Thank you for creating this app and showing me how to work towards my best self. I feel better at 51 than I did in my 20’s!

W1/D3 Wednesday | Legs

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