Name: Playbook - Grace White - Wednesday | Legs
Uploaded: 2023-09-07T04:50:19.939Z
Duration: 45 min
Description: Wednesday | Legs

Taryn

I’m working out at home so I think it’s more me than you! Love what you do! Thank you

Christine

Complete Daily Burn as listed.

This week’s split:
Monday: Legs
Tuesday: Back, Chest, & Biceps
Wednesday: Legs
Thursday: Shoulders & Triceps
Friday: Full Body
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
-Steady pace cardio of your choice instead of sprints.
-10 bodyweight squats instead of jump squats.
-Lightweight on front squats.

- 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

Smith Machine Sumo Squats // Cable Cannonball Front Squats
8 reps, 4 sets // 15 reps, 4 sets
*10 jump squats after completing each superset {40 squats total}*

- Stand in a wide toed out stance, bar across your upper back
- Lower into a squat by siting your hips back and down to parallel 
- Stand up to full extension

Smith Machine Sumo Squat

- Stand with heels together, elevated on a weight plate, holding the V-bar handle in goblet position
- 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 Cannonball Front Squats

- Push your hips back and down into a squat
- Explode/jump up from the bottom of the squat 
- Use your arms for momentum
- Land softly, moving directly into the next rep

Jump Squats

Circuit

Weighted Overhead Curtsy Lunges  // Single Leg Deadlift
10 reps each, 4 sets // 10 reps each, 4 sets
*10 jump squats after completing each superset {40 squats total}*

- Hold a weight overhead 
- 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

Weighted Overhead Curtsy Lunges

- Hold the kettlebell on the same side as your working leg
- Lower the kettlebell down toward the floor with a slightly bent knee, while extending your opposite leg behind you 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Kettlebell Single Leg RDL

Cable Deadlift with Toes Elevated // Weighted Frog Thrust
15 reps, 4 sets // 15 reps, 4 sets
*10 jump squats after completing each superset {40 squats total}*

- 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}

- Sit on the ground with a bench behind you, bending your knees outward so the soles of your feet are together and the outside of your feet is planted on the ground, holding a weight at your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the weight 
- In the top position 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

Weighted Frog Hip Thrusts

- 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

Wednesday | Legs

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