Name: Playbook - Grace White - Wednesday | Legs
Uploaded: 2024-02-13T02:02:06.046Z
Duration: 45 min
Description: Wednesday | Legs

Erika

Chelsi

Complete Daily Burn as listed.
This Week’s Splits:
Monday: Legs
Tuesday: Back, & Biceps
Wednesday: Legs
Thursday: Full Body
Friday: Shoulders, Chest, & Triceps
Saturday: Legs
Sunday: Rest Day


Pregnancy modifications:
- Light weight on front barbell reverse lunge.
- Goblet squats instead of pistol squats.

Banded Abductors // Banded Kickbacks
15 reps each, 3 sets // 15 reps each, 3 sets

- 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
- Complete desired reps then repeat on the opposite side

Banded Abductors

- 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

Banded Glute Kickbacks

Circuit

Barbell Front Weight Reverse Lunge // Single Leg Dumbbell Hip Thrust
8 reps each, 4 sets // 10 reps each, 4 sets

- Start in a split stance 
- Chest up, looking straight ahead and the bar across the shoulders in front rack position 
- 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 Front Rack Lunges

- 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

Stairmaster Steady Pace

Smith Machine Pistol Squats // Hamstring Curl Machine
6 reps each, 4 sets // 10 reps each, 5 reps both, 4 sets

- Start with the bar across your upper back, lift one leg forward
- Bend the opposite knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt down until you knee is bent to 90 degrees
- Squeeze your glutes and drive through your heel to stand back up
- Complete desired reps then repeat on the opposite side

Smith Machine Pistol Squats

- Sit in a hamstring curl machine adjusted to you
- Using one leg
- Curl the weight with your hamstring slow and controlled
- Pause at the bottom
- Slowly return to staring position
- Complete desired reps then repeat on the opposite side

Seated Single Leg Hamstring Curls

- Sit in a hamstring curl machine adjusted to you (knee pad down)
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated Hamstring Curls {Pad Down}

Smith Machine Side Curtsy Lunge // Straight Bar Good Mornings
12 reps each, 4 sets // 12 reps, 4 sets

- 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

- Place the bar across your upper back
- Stand with your feet shoulder width apart  
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching your glutes, hamstrings and lower back
- Stand up to the starting position and repeat

Straight Bar Good Mornings

Wednesday | Legs

HOME | Saturday | Legs

HOME | Friday | Shoulders, Biceps & Triceps

HOME | Thursday | Back & Chest

HOME | Wednesday | Legs

HOME | Tuesday | HIIT

Nancy

HOME | Monday | Legs

Rachel

4/22 Monday | Legs

4/23 Tuesday | HIIT

Michele

4/24 Wednesday | Legs

4/25 Thursday | Back & Chest

4/26 Friday | Shoulders, Biceps & Triceps

4/27 Saturday | Legs

HOME | Tuesday | Back

HOME | Thursday | Chest, Biceps & Triceps

HOME | Friday | Shoulders

4/15 Monday | Legs

4/16 Tuesday | Back

4/17 Wednesday | Legs

4/18 Thursday | Chest, Biceps & Triceps

4/19 Friday | Shoulders

Quinn

4/20 Saturday | Legs

HOME | Friday | Back, Chest & Biceps

HOME | Thursday | Full Body

First workout postpartum.. feeling good! 😅💪🏼

Elaine

Amanda

HOME | Tuesday | Shoulders, Chest, & Back

Tough, but I haven’t worked out like this in 7 years! I enjoyed it though.

Wednesday | Legs

Community

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