Name: Playbook - Grace White - Wednesday | Legs
Uploaded: 2024-02-13T02:02:05.956Z
Duration: 45 min
Description: Wednesday | Legs

Sovi

Good leg work out, I need more inner thighs!! 🔥🔥

Chelsi

Lindsay Garcia

Sara

Sandra

Love the workouts, just Wooden to kick back or donkey kick at this time because I’m in. Did movement caused some discomfort/pain and didn’t know what to sub with

Courtney

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


Pregnancy modifications:
- Steady pace cardio of your choice instead of sprints.
- Dumbbell hip thrust instead of barbell hip thrust.

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

- 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

- 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

Circuit

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squats (pause reps)

Barbell Deadlifts {Normal} // Weighted Single Leg Box Squats  
8 reps, 4 sets // 10 reps each, 4 sets
*30 second Stair Mill Sprint after completing each superset {four 30-second sprints total}*

- 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

- 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

Stairmaster Sprints

Barbell Hip Thrusts // Dumbbell Front Squat
8 reps, 4 sets // 10 reps, 4 sets
*30 second Stair Mill Sprint after completing each superset {four 30-second sprints total}*

- 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

- Hold dumbbells at the shoulders
- Push your hips back and keep your chest up as you squat down
- Reach parallel and drive through your heels to full extension

Dumbbell Front Squats

Dumbbell Donkey Kick // Dumbbell Kickbacks
10 reps each, 4 sets // 10 reps each, 4 sets

- 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

Dumbbell Donkey Kicks

- Position yourself on your hands and knees 
- Keeping your knee in a bent position holding a single dumbbell 
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position with control
- Complete desired reps then repeat on the opposite side

Wednesday | Legs

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