Name: Playbook - Grace White - W3/D1 Lower
Uploaded: 2023-12-12T03:22:52.241Z
Duration: 45 min
Description: W3/D1 Lower

Amber

Day 1: Lower Focus 
Day 2 : Full body 
Day 3: Full body 
Day 4: Lower body

- Start with a shoulder width stance
- Keep your back & shoulders on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Squat Machine {Normal Stance}

Squat machine normal stance  3 x 15
Single leg extensions  3 x 24 (12 each leg)

- 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 (12 each leg)

Superset

Weighted single leg box squats  3 x 24 (12 each leg)
Hamstring negatives  3 x 12
Weighted single leg RDL  3 x 24 (12 each leg)

- Start with weight held in goblet position 
- Balanced on one leg
- Sit your hips back and lower down until your glutes touch the box (sit completely, releasing all tension from the leg), keeping the opposite leg up off the floor
- Pressing through your heel stand back up to starting
- Complete desired reps then repeat on the opposite side

Weighted Single Leg Box Squats (12 each leg)

- Kneeling on a Bosu or pad (for knee comfort) - Lean forward from the knees (not the hips), while the ankles are held in place by a partner, a loaded barbell, or any other immovable object
- The movement should be slow and controlled
- You should come as forward or low to the floor as you can without using your hands/arms
- Only put your hands out in front of you on the floor when you can no longer rely on your legs
- Push yourself back up to starting position and repeat

Hamstring Negatives

- Hold the weight on the same side as your working leg
- Lower the weight 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

Weighted Single Leg RDL (12 each leg)

Circuit

Dumbbell lateral lunges  3 x 24 (12 each direction)
Banded glute kickback  3 x 24 (12 each leg)

- 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 (12 each side)

- 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

Banded Glute Kickbacks (12 each side)

W3/D1 Lower

Melissa

Sarah

W1/D1 Lower

I thought it would be easy but that tri-set was a burner

Antonio

Terri

W1/D2 Full body

This was wasn’t as tough, but I’m also going lighter than I usually would bc I’m pregnant. Finished in 30 min with plenty of rest.

Megan

Got tri,bi, chest, shoulders, legs, and glutes all involved!!

W1/D3 Full body

My favorite so far ❤️🤰🏼💪🏽

Jessica

W1/D4 Lower

The superset with machines have great workouts but challenging in a full gym when u can’t jump around. Any suggestions?

Polina

W2/D1 Lower

These workouts have really kept me going through my second trimester (modified as needed)

W3/D1 Lower

Community

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