Name: Playbook - Grace White - Wednesday | Legs
Uploaded: 2024-02-13T02:02:06.012Z
Duration: 45 min
Description: Wednesday | Legs

Skylar

Stacie

No improvement really . Such a great work out. Is there something other then burpee‘s to do

Mariah

Complete Daily Burn as listed.
This Week’s Splits:
Monday: Legs
Tuesday: Back, Biceps, & Triceps
Wednesday: Legs
Thursday: HIIT Day
Friday: Shoulders & Chest
Saturday: Legs
Sunday: Rest Day


Pregnancy modifications:
- 10 bodyweight squats instead of burpees.
- Weighted goblet squats instead of jump squats. 
- Lower weight on landmine squats and hang the weight between legs instead of goblet style.

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

- 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

- 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

Circuit

Barbell Landmine Squat // Elevated Toes Dumbbell Deadlift
10 reps, 4 sets //  12 reps, 4 sets

*5 burpees after completing each set {20 burpees total}*

- Holding the end of the landmine bar in goblet position with feet shoulder width apart
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine Goblet Squat

- 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

Leg Extension Machine // Cable Pull-Throughs
10 reps single each, 5 reps both together, 4 sets //  10 reps, 4 sets

*5 burpees after completing each set {20 burpees total}*

- 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

- 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

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable Pull-Throughs

Smith Machine Side Curtsy Lunge // Weighted Jump Squats
10 reps each side, 4 sets // 10 reps, 4 sets

*5 burpees after completing each set {20 burpees total}*

- Place the bar across your shoulder
- Step the same leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to rise, bringing your knee forward and up
- Complete desired reps then repeat on the opposite side

Smith Machine Side Curtsy Lunges

- Hold a weight in goblet position  
- Push your hips back and down as you lower down
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

Weighted Jump Squats

- 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

Stairmaster Steady Pace

Wednesday | Legs

Shaima

HOME | Saturday | Legs

HOME | Friday | Shoulders, Biceps & Triceps

HOME | Thursday | Back & Chest

HOME | Wednesday | Legs

HOME | Tuesday | HIIT

Nancy

HOME | Monday | Legs

Rachel

4/22 Monday | Legs

Killer cardio I am out of shape I guess!!

Tina Scott

4/23 Tuesday | HIIT

Michele

4/24 Wednesday | Legs

4/25 Thursday | Back & Chest

4/26 Friday | Shoulders, Biceps & Triceps

4/27 Saturday | Legs

HOME | Tuesday | Back

HOME | Thursday | Chest, Biceps & Triceps

HOME | Friday | Shoulders

4/15 Monday | Legs

4/16 Tuesday | Back

4/17 Wednesday | Legs

4/18 Thursday | Chest, Biceps & Triceps

4/19 Friday | Shoulders

Quinn

4/20 Saturday | Legs

HOME | Friday | Back, Chest & Biceps

HOME | Thursday | Full Body

First workout postpartum.. feeling good! 😅💪🏼

Elaine

Amanda

HOME | Tuesday | Shoulders, Chest, & Back

Tough, but I haven’t worked out like this in 7 years! I enjoyed it though.

Wednesday | Legs

Community

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