Name: Playbook - Grace White - Wednesday | Legs
Uploaded: 2023-09-28T17:45:47.232Z
Duration: 45 min
Description: Wednesday | Legs

Can you let me know alternative hamstring curl exercises. I only have resistance bands, DB, KB, barbell, and rings (like TRX from the ceiling). Thanks

Sarah

Wednesday legs just hit different 🥵🔥🦵🏼

Elaine

Complete Daily Burn as listed.

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

Pregnancy modifications:
-dumbbell hip thrusts instead of barbell hip thrusts
-Steady pace cardio of your choice instead of sprints

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

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

- 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

- Set the treadmill at a slight incline, at a pace that you can complete walking lunges

Treadmill Walking Lunges

Barbell Lunge // Single Leg Dumbbell Hip Thrust
8 reps each, 4 sets // 10 reps each, 4 sets

- Start in a split stance 
- Chest up, looking straight ahead and the bar across the shoulders in front rack position 
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top 
- Complete desired reps then repeat on the opposite side

Barbell Front Rack Lunges

- Support your upper back on a bench and hold a dumbbell at your hip
- Push through your working legs heel, raising your hips
- Pause at the top, squeezing your glutes
- Lower with control
- Complete desired reps then repeat on the opposite side

Dumbbell Single Leg Hip Thrusts

Banded Cable Front Squat // Weighted Sumo Deficit Deadlift
12 reps, 4 sets // 10 reps, 4 sets

- Stand with feet shoulder width apart, band placed just above your knees, 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

Banded Cable Cannonball Front Squats

- Stand in a wide toed out stance, feet elevated, with a heavy weight in front of you
- Slowly lower the weight 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
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Weighted Sumo Deficit RDL

Hamstring Curl Machine // Banded Bodyweight Squats
8 reps each, 5 reps both, 4 sets // 10 reps, 4 sets

- 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

- Sit in a hamstring curl machine adjusted to you (knee pad down)
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated Hamstring Curls {Pad Down}

- 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

Banded Bodyweight Squats

Stairmaster Steady Pace

Stairmaster Sprints

Wednesday | Legs

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

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! 😅💪🏼

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

More workouts from Grace White