Name: Playbook - Grace White - W5/D6 Saturday | Legs
Uploaded: 2023-12-12T03:22:52.465Z
Duration: 45 min
Description: W5/D6 Saturday | Legs

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

Pregnancy modifications:
- dumbbell hip thrust for barbell hip thrust
- 10 bodyweight squats instead of mountain climbers

Banded Kickbacks // Banded Abductors
15 reps each, 3 sets // 15 reps each, 3 sets

- 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

- 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

Circuit

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and 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

Barbell Hip Thrusts

Sumo Barbell Deadlift // TRX Weighted Lunges 
8 reps, 4 sets // 10 reps each side, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Approach the bar so that your feet are wide and toed out
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Sumo Deadlifts

- Place one foot back behind you in the TRX handles
- Hold a weight in each hand
- Squat down and place the weights on the floor
- Extend your back leg begins you
- K keeping your hands on the , extend your working leg up and down
- Push through your front foot to stand back up to starting position
- Complete desired reps then repeat on the opposite side

TRX Weighed Lunge w/ Runners Start

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

Cable Hamstring Curls // Cable Abductors
15 reps each, 4 sets // 15 reps each, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Attach one able to the cable
- Bend your knee, curling the cable toward your glute
- Lower with control
- Complete desired reps then repeat on the opposite side

Cable Hamstring Curls

- Keeping both legs slightly bent, outside ankle attached to the cable
- Pull your working leg away from the pulley until it is fully abducted
- Lower your leg to the starting position
- Complete desired reps then repeat on the opposite side

Cable Abductors

Weighted Elevated Squat // Straight Bar Good Mornings
10 reps, 4 sets // 15 reps, 4 sets
*20 mountain climbers after each superset is completed, total of 80 mountain climbers*

- Stand on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Weighted Elevated Squats

- Place the bar across your upper back
- Stand with your feet shoulder width apart  
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching your glutes, hamstrings and lower back
- Stand up to the starting position and repeat

Straight Bar Good Mornings

Stairmaster Steady Pace

Treadmill Incline Walk

W5/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!

Hannah

Ranya

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

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

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 😮‍💨😮‍💨😮‍💨😮‍💨

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!

W5/D6 Saturday | Legs

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