Name: Playbook - Grace White - Wednesday | Legs
Uploaded: 2023-10-11T15:48:39.777Z
Duration: 45 min
Description: Wednesday | Legs

ASHLEY

Megan

Complete Daily Burn as listed.

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

Pregnancy modifications:
-lower weight on landmine squat
-stairmaster steady pace for 2 minutes after all sets are completed (to avoid HIIT sprints)
-weighted squats (no jumping) instead of weighted jump 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

Banded Abductors

Barbell Landmine Squat // Dumbbell Deadlift
10 reps, 4 sets //  10 reps, 4 sets
*30 second Stairmaster Sprint after completing each superset {four 30-second sprints 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

Stairmaster Sprints

Circuit

Banded Cannonball Squat // Cable Pull-Throughs
10 reps, 4 sets // 10 reps, 4 sets
*30 second Stairmaster Sprint after completing each superset {four 30-second sprints total}*

- Stand with heels elevated, band placed just above the knees, holding the kettlebell 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 Cannonball Squats

- 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
*30 second Stairmaster Sprint after completing each superset {four 30-second sprints 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

Wednesday | Legs

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