Name: Playbook - Grace White - Wednesday | Legs
Uploaded: 2023-10-06T13:42:22.655Z
Duration: 45 min
Description: Wednesday | Legs

Complete Daily Burn as listed.

This week’s split:
Monday: Legs
Tuesday: Full Body
Wednesday: Legs
Thursday: Shoulders, Biceps, & Triceps
Friday: Back & Chest
Saturday: Legs
Sunday : Rest Day


Pregnancy modifications:
-froggers without the jump, just reach for the sky
-TRX bodyweight squat instead of pistol squats
-Steady pace cardio of your choice instead of sprints

- 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

Barbell Stiff Leg Deadlift // Single Leg Dumbbell Hip Thrust
8 reps, 4 sets // 10 reps each, 4 sets
*5 froggers after completing each superset {20 total}

- Elevate your feet
- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Barbell Deficit Stiff Leg Deadlifts

- 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

- Squat down and reach both hands toward the floor
- Explosively jump up, reaching overhead
- Land softly, moving directly into the next rep

Froggers

Circuit

Smith Machine Pistol Squats // Hamstring Curl Machine
8 reps each, 4 sets // 15 reps, 4 sets
*5 froggers after completing each superset {20 total}

- 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

- 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
- Hold briefly
- Inhale as you return your feet to the starting position in a slow and controlled movement

Lying Hamstring Leg Curls

Glute Pushdown on Assisted Pull-Up Machine // Straight Bar Good Mornings
15 reps each, 4 sets // 10 reps, 4 sets
*5 froggers after completing each superset {20 total}

- Place your working legs foot on top of the machines foot/knee pad, knee and hip bent to 90 degrees
- Push the pad down with your foot, engaging your glute
- Release back to starting position with control
- Complete desired reps then repeat on the opposite side

Glute Pushdown {Assisted Pull-up Machine}

- 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

- 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

Wednesday | Legs

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