Name: Playbook - Grace White - Wednesday | Legs
Uploaded: 2023-10-27T18:37:19.593Z
Duration: 45 min
Description: Wednesday | Legs

Great leg day! Love single leg exercises!

Alyssa

Good workout but to many single leg moves.  Takes way to long to complete

Twyla

Complete the 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:
- Light weight on front squats.
- Steady pace cardio of your choice instead of sprints.

Banded Walking Side to Sides // Banded Bodyweight Squats
10 reps each, 3 sets // 15 reps, 3 sets

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Banded Walks {Side to Side}

- 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

Circuit

- Begin with the barbell across the front side of your shoulders
- Place your fingertips under the barbell just outside of your shoulders and drive your elbows up
- Keeping your chest up and core tight, bend at your hips and knees to lower into a squat until your thighs are parallel to the ground
- Straighten your hips and knees to drive up to the starting position

Barbell Front Squats

Barbell Split Lunge // Normal Barbell Deadlift
10 reps each, 4 sets // 8 reps, 4 sets

- Set up in a split stance with the bar under your legs 
- Chest up, looking straight ahead
- 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 Split Squats {Bar Under Legs}

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Deadlifts

Treadmill Sprints

- Start with the bar across your upper back
- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Smith Machine Squat w/ Side Step-up

Squat Machine // Single Leg Dumbbell Hip Thrusts
10 single reps each, 4 sets // 15 reps each, 4 sets

- Start with a shoulder width stance
- Lift one leg up
- Keep your back & shoulders on the pad as you lower down
- Reach parallel and push through your foot extending your leg to stand up
- Complete desired reps then repeat on the opposite side

Squat Machine {Single Leg}

- 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

- Position yourself on your hands and knees
- Keeping your knee in a bent position, holding the dumbbell
- Lift your knee away from the midline of the body
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

1 min (total) each side

Wednesday | Legs

Community

More workouts from Grace White