Name: Playbook - Grace White - Wednesday | Legs
Uploaded: 2024-02-13T02:02:06.099Z
Duration: 45 min
Description: Wednesday | Legs

Iv actually been following you for about 2 years and I love your recipes, this was my first daily burn and I loved it!! Can’t wait to keep going!

Aura Christman

Emily  Calabrese

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

Pregnancy modifications:
- Steady pace cardio of your choice instead of sprints.
- Dumbbell deadlifts instead of lying hamstring curls.
- Dumbbell hip thrusts instead of smith machine hip thrust.

- 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

Barbell Squat
8 reps, 4 sets

*10 Banded Jump Squats after completing each set {40 total}*

- 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

- Push your hips back and down into a squat
- Explode/jump up from the bottom of the squat 
- Use your arms for momentum
- Land softly, moving directly into the next rep

Jump Squats

Circuit

Smith Machine Hip Thrust  // Cable Kickbacks
8 reps, 4 sets // 10 reps each, 4 sets

*10 Banded Jump Squats after completing each set {40 total}*

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding the bar 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

Smith Machine Hip Thrusts

- Get into a kneeling position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards, engaging your glutes
- Lower your leg back down by bending your knee
- Complete desired reps then repeat on the opposite side

Cable Glute Kickbacks

Squat Machine Normal Stance Squats //Cable Hamstring Curls
 8 reps, 4 sets // 10 reps each, 4 sets

*10 Banded Jump Squats after completing each set {40 total}*

- Start with a shoulder width stance
- Keep your back & shoulders on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Squat Machine {Normal Stance}

- Attach one able to the cable
- Bend your knee, curling the cable toward your glute
- Lower with control
- Complete desired reps then repeat on the opposite side

Cable Hamstring Curls

- Lie face down on the leg curl machine, stretching your legs out fully
- The roller pad should rest a few inches over your calves, just above the heels
- Grasp the support handles on each side of the machine
- Exhale and flex your knees, pulling your ankles as close to your glutes as you can 
- Keep your hips firmly on the bench, but lift your quads off the pad, driving your feet upward 
- Inhale as you return your feet to the starting position in a slow and controlled movement

Wednesday | Legs

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