Name: Playbook - Grace White - W6/D4 Lower
Uploaded: 2023-12-12T03:22:52.400Z
Duration: 45 min
Description: W6/D4 Lower

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 shoulder-width apart 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 {Standard Stance}

Leg extensions 4 x 15 
Lying single leg hamstring curls 4 x 15 each leg

- Sit on the machine with the pad at the bottom of your shins 
- Extend your legs, engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Lie face down on the leg curl machine, stretching your legs out fully
- The roller pad should rest a few inches over your calves, just above the heels
- Grasp the support handles on each side of the machine
- Using a single leg
- Exhale and flex your knee, pulling your ankle as close to your glute as you can 
- Keep your hips firmly on the bench
- Hold briefly
- Inhale as you return your foot to the starting position in a slow and controlled movement
- Complete desired reps then repeat on the opposite side

Lying Single Leg Hamstring Curls (15 each leg)

Superset

In and out squats 4 x 15
Jumping lunges  4 x 20
Prisoner squats into oblique crunch 4 x 20

- 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 full extension
- Turn your toes out and repeat the movement 
- Working back and forth (in and out) for time or reps

In and out squats

- 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 sides, increasing speed as you feel comfortable

Jumping Lunges (8 each direction)

- Stand with feet shoulder width apart and hands at your head
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat, bringing your opposite knee and elbow together
- Repeating the sequence on the opposite side

Prisoner squat into oblique crunch (8 each direction)

Circuit

Romanian deadlift  4 x 15
TRX pistol squat 4 x 30 )15 each leg)

- 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

- Hold the TRX handles forward off the body 
- Extend one leg out in front of you
- Bend the opposite knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
- Complete desired reps then repeat on the opposite side

TRX Pistol Squat (15 each leg)

W6/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?

Polina

W2/D1 Lower

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

W6/D4 Lower

More workouts from Grace White