Name: Playbook - Grace White - Wednesday | Legs
Uploaded: 2023-12-20T18:10:07.336Z
Duration: 45 min
Description: Wednesday | Legs

Wendy

Karissa Belfield

My poor legs!! Will definitely be sore ☠️

Molly

Not all the gyms have the same equipment. Mine doesn’t have a lot of machines that you use. :(

Pahola

Maggie

Lindsay

Kerenn

Elaine

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

Pregnancy modifications:
- Light weight on front squat.
- Steady pace cardio of your choice instead of sprints.

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

10 reps each, 3 sets

Banded Walks {Side to Side}

- Begin with the barbell across the front side of your shoulders
- 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

Barbell Front Squats

Dumbbell Bulgarian Split Squat // Normal Barbell Deadlift
10 reps each, 4 sets // 8 reps, 4 sets

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches 
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squats

- 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

Circuit

Treadmill Sprints

- Start with the bar across your upper back
- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

8 reps each, 4 sets

Smith Machine Squat w/ Side Step-up

Squat Machine // Single Leg Dumbbell Hip Thrusts
10 single reps each, 4 sets // 15 reps each, 4 sets

- Start with a shoulder width stance
- Lift one leg up
- Keep your back & shoulders on the pad as you lower down
- Reach parallel and push through your foot extending your leg to stand up
- Complete desired reps then repeat on the opposite side

Squat Machine {Single Leg}

- 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

- 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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