Name: Playbook - Grace White - Wednesday | Legs
Uploaded: 2024-02-13T02:02:05.905Z
Duration: 45 min
Description: Wednesday | Legs

So good today!! My legs are on fire 🔥🔥🔥

Brittany

Alyssa

Stacie

Stacy

Fahmida

Complete Daily Burn as listed.
This week’s split:
Monday: Legs
Tuesday: Back
Wednesday: Legs
Thursday: Chest & Triceps
Friday: Shoulders & Biceps
Saturday: Legs
Sunday : Rest Day


Pregnancy modifications:
- Steady pace cardio of your choice instead of sprints.
- 10 bodyweight squats instead of burpees.
- Limited range of motion for leg press.
- Decrease weight on landmine squats and hang the weight between your legs (instead of goblet style)

Banded Bridge Abductors // Banded Hip Thrusts
15 reps, 3 sets // 15 reps, 3 sets

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up into a glute bridge position 
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute Bridge w/ Abductions

- Lay on the floor with your legs bent, band placed just above the knees
- Push through your heels bringing your hips up 
- Pause at the top and squeeze your glutes 
- Lower back to starting position

Banded Glute Bridges/Hip Thrusts

Circuit

Barbell Deficit Reverse Lunge // Elevated Single Leg Hip Thrust
10 reps each, 4 sets // 15 reps each, 4 sets

*5 burpees after completing each superset {20 burpees total}

- Start with the bar across your upper back
- Set up in a split stance with your front foot elevated on a plate
- 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 Deficit Lunges

- Elevate both feet
- Raise one leg up
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

Elevated Single Leg Glute Bridge

- 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

Barbell Landmine Squat // Banded Cannonball Deadlift // Cable Deadlift with Toes Elevated
10 reps, 4 sets // 12 reps, 4 sets // 10 reps, 4 sets

*5 burpees after completing each superset {20 burpees 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

- Elevate your heels, feet together with a band placed just above your knees
- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes & hamstrings to power back to standing

Banded Cannonball RDL

- 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}

Leg Press {High & Wide Foot Placement & Banded} // Straight Bar Sumo Front Squat 
12 reps, 4 sets // 10 1/4 reps, 4 sets

*5 burpees after completing each superset {20 burpees total}

- Keeping your back flat against the pad
- Place your feet high and wide on the platform
- Lower your legs towards your chest by bending your knees
- Drive through your heels to press the sled back to starting position

Leg Press {High & Wide Stance}

- Begin with the bar across the front side of your shoulders, feet wide and toed out
- 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

Straight Bar Sumo Front Squat

- 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

1 min each side

Wednesday | Legs

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