Name: Playbook - Grace White - W4/D4 Lower
Uploaded: 2023-12-12T03:22:52.319Z
Duration: 45 min
Description: W4/D4 Lower

Polina

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

- 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}

Reverse lunge into high kick  3 x 24 (12 each leg)
Seated single leg hamstring curls 3 x 30 (15 each leg)
Curtsy lunge 3 x 24 (12 each leg

- Keep your chest up, fingertips at your temples
- Step back and bring your knee down until both legs are at 90 degrees
- Stand up to starting lifting your knee forward and up 
- Complete desired reps then repeat on the opposite side

Reverse lunge into high kick (12 each leg)

- Sit in a hamstring curl machine adjusted to you
- Using one leg
- Curl the weight with your hamstring slow and controlled
- Pause at the bottom
- Slowly return to staring position
- Complete desired reps then repeat on the opposite side

Seated Single Leg Hamstring Curls (15 each leg0

- 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

Curtsy lunges

Circuit

Squat into butt kick x 1 min 
Squat into reverse lunge 3 x 24 (12 each leg)

- Standing with your feet shoulder width apart
- Sit your hips back and down into a squat
- Stand up, and kick one heel up toward your glute
- Repeat the movement kicking your opposite leg back

Squat into butt kick

- Hold dumbbells at the shoulders
- Push your hips back and keep your chest up as you squat down
- Reach parallel and drive through your heels to standing position
- Step back and bring your knee down until both legs are at 90 degrees
- Stand up to starting position 
- Repeat the entire sequence, lunging on the opposite hand 
- Working back and forth for time or reps

Squat into reverse lunge (12 each leg)

Superset

Dumbbell sumo Romanian deadlift  3 x 12
Dumbbell frog glute bridge 3 x 15 
Squat machine single leg curtsy lunge 3 x 24 (12 each leg)

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Slowly lower the dumbbells 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 (mid shin)
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell Sumo RDL

- Lying down with the soles of your feet together and knees outward
- Hold dumbbell on your hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Dumbbell Frog Glute Bridge

- Get into the squat machine
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to rise
- Complete desired reps then repeat on the opposite side

Squat Machine Single Leg Curtsy Lunge

W4/D4 Lower

Melissa

Amber

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?

W2/D1 Lower

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

W4/D4 Lower

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