Name: Playbook - Grace White - W1/D6 Saturday | Legs
Uploaded: 2023-12-12T03:22:52.207Z
Duration: 45 min
Description: W1/D6 Saturday | Legs

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 😍

Hannah

Did the at home workout today! Doing everything I can to get a workout in and stay consistent!

Ranya

Vanessa

Great leg day to finish off week 1 of the summer challenge!! 💪🏼

Maggie

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:
- Light weight on front squats.
- Place hyperextension bench pad underneath bump. If too uncomfortable, do banded bodyweight squats instead.

- 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}

Barbell Front Squat // Dumbbell Deadlifts
8 reps, 4 sets // 10 reps, 4 sets

- Begin with the barbell across the front side of your shoulders
- Place your fingertips under the barbell just outside of your shoulders and drive your elbows up
- Keeping your chest up and core tight, bend at your hips and knees to lower into a squat until your thighs are parallel to the ground
- Straighten your hips and knees to drive up to the starting position

Barbell Front Squats

- 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

Circuit

Stairmaster Steady Pace

Barbell Deficit Reverse Lunge // Cable Cannonball Squat // Single Leg Dumbbell Hip Thrust
8 reps each, 4 sets // 10 reps, 4 sets // 15 reps each, 4 sets

- Start with the bar across your upper back
- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead 
- 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

Barbell Deficit Lunges

- 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

- Support your upper back on a bench and hold a dumbbell at your hip
- Push through your working legs heel, raising your hips
- Pause at the top, squeezing your glutes
- Lower with control
- Complete desired reps then repeat on the opposite side

Dumbbell Single Leg Hip Thrusts

Weighted Frog Thrusts // Narrow Leg Press
10 reps, 4 sets // 10 reps, 4 sets

- 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

- Keeping your back flat against the pad
- Place your feet in a narrow/close stance in the center of the platform
- Lower your legs towards your chest by bending your knees
- Drive through your heels to press the sled back to starting position

Leg Press {Narrow/Close Stance}

- 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

W1/D6 Saturday | 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

Alex

Ivana

W1/D2 Tuesday | Back

Sovi

Aracely Caraveo

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!

W1/D5 Friday | Shoulders

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

Meghan

Emily

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

W2/D6 Saturday | Legs

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

Alyssa

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/D6 Saturday | Legs

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