Name: Playbook - Grace White - Wednesday | Legs
Uploaded: 2023-10-11T14:44:41.485Z
Duration: 45 min
Description: Wednesday | Legs

It was a great workout.. I’m just starting out. I tried doing 4 rounds in the beginning and changed throughout workout to 2 rounds

Rhonda

Tina Scott

Complete Daily Burn as listed.

This week’s split:
Monday: Legs
Tuesday: Back, Chest, & Shoulders
Wednesday: Legs
Thursday: HIIT Day
Friday: Arms & Abs
Saturday: Legs
Sunday : Rest Day

Pregnancy modifications:
-low weight or bodyweight on the single leg box squats
-low weight on cannonball front squat
-10 bodyweight squats instead of burpees
-Steady pace cardio of your choice instead of sprints

- 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

Barbell Curtsy Lunge into Squat // Single Leg Box Squats
8 reps each, 4 sets // 10 reps each, 4 sets
*5 burpees after completing each set {20 burpees total}*

- Start with the bar across your upper back
- 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
- Complete a single squat
- Repeat the curtsy lunge on the opposite side

Barbell Curtsy Lunge to Squat

- Start with weight held in goblet position 
- Balanced on one leg
- Sit your hips back and lower down until your glutes touch the box (sit completely, releasing all tension from the leg), keeping the opposite leg up off the floor
- Pressing through your heel stand back up to starting
- Complete desired reps then repeat on the opposite side

Weighted Single Leg Box Squats

- 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

Circuit

Cable Cannonball Front Squat // Dumbbell Deadlift
8 reps, 4 sets // 8 reps, 4 sets
*5 burpees after completing each set {20 burpees total}*

- 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

- 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

Hip Abductor Machine // Hip Adductor Machine
15 reps, 4 sets // 15 reps, 4 sets
*5 burpees after completing each set {20 burpees total}*

- Sitting in an upright position with your back against the pad 
- Keeping your feet aligned with your knees 
- Push your legs out against the pads 
- Reverse the moment back to starting position
- Ensure your movement against the resistance is smooth and controlled

Abductor Machine

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor Machine

- 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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