Name: Playbook - Grace White - W4/D3 Wednesday | Legs
Uploaded: 2023-12-12T03:22:52.407Z
Duration: 45 min
Description: W4/D3 Wednesday | Legs

Emily

Ranya

Sara

Brooke

Complete the Daily Burn as listed.
This week’s split:
Monday: Legs
Tuesday:  Back & Chest
Wednesday: Legs
Thursday: Shoulders & Triceps
Friday: Back & Biceps
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
- 10 bodyweight squats instead of burpees.
- Reverse lunges instead of dumbbell jumping lunges.
- Steady pace cardio of your choice instead of sprints.

- 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

Barbell Squat // Dumbbell Deadlifts
8 reps, 4 sets // 8 reps, 4 sets
*5 burpees after completing each superset {20 burpees total}

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back 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

- Stand shoulder width apart
- 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 and rise to standing
- Jump up in the air and bring your hands over your head

Burpees

Circuit

Cable Squat with Rope Attachment // Cable Deadlift with Rope Attachment // Dumbbell Jumping Lunges
10 reps, 4 sets // 10 reps, 4 sets // 8  reps each, 4 sets
*5 burpees after completing each superset {20 burpees 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}

- 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}

- Holding a dumbbell in each hand, plant both feet on the floor slightly further than shoulder-width apart
- Bend both knees at approximately 90 degrees into a lunge position 
- Propel your body upwards into the air
- In the air, extend both legs and reposition them so that you land in lunge position on the opposite side
- Continue alternating between side, increasing speed as you feel comfortable

Dumbbell Jumping Lunges

Hack Squat // Weighted Sumo Deadlift 
10 reps, 4 sets // 8 reps, 4 sets
*5 burpees after completing each superset {20 burpees total}

- Load the machine with the desired weight and position your shoulders and back against the pads
- Position your feet at shoulder width, extend your legs, and release the safety handles
- Slowly lower the weight by bending your knees until your thighs are approximately at 90 degrees
- Reverse the movement by driving into the platform and extending the knees and hips

Hack Squats

- Stand in a wide toed out stance, feet elevated, with a heavy weight in front of you
- Slowly lower the weight with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Weighted Sumo Deficit RDL

- 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

Treadmill Sprints

Treadmill Incline Walk

W4/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

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!

Hannah

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 🤪

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 😍

W1/D6 Saturday | Legs

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

Meghan

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

Maggie

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 😮‍💨😮‍💨😮‍💨😮‍💨

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!

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

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!

W4/D3 Wednesday | Legs

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