Name: Playbook - Grace White - Wednesday | Legs
Uploaded: 2024-02-13T02:02:06.330Z
Duration: 60 min
Description: Wednesday | Legs

Did 60s treadmill sprints instead of burpees and this one nearly killed me. 🤮

Amber

Complete Daily Burn as listed.

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

Pregnancy modifications:
-10 bodyweight squats instead of burpees.
-bodyweight single leg box squats for weighted single leg box squats

- 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

Banded Abductors

Side Smith Machine Squats // Weighted TRX Lunges
10 reps each, 4 sets // 8 reps each, 4 sets
*5 burpees after completing each superset {20 burpees total}

- Stand with feet shoulder width apart, bar across one shoulder
- 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
- Complete desired reps then repeat on the opposite side

Smith Machine Side Squat

- Place one foot back behind you in the TRX handles
- Hold a weight in each hand
- Squat down and place the weights on the floor
- Extend your back leg begins you
- K keeping your hands on the , extend your working leg up and down
- Push through your front foot to stand back up to starting position
- Complete desired reps then repeat on the opposite side

TRX Weighed Lunge w/ Runners Start

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body to a high plank
- Hop your feet forward and rise to standing
- Jump up in the air and bring your hands over your head

Burpees

Circuit

Single Leg Dumbbell Hip Thrust // Smith Machine Single Leg Deadlift
15 reps each, 4 sets // 10 reps each, 4 sets
*5 burpees after completing each superset {20 burpees total}

- 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

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings, extending your opposite leg behind you
- Drive your hips forward and use your hamstrings to power back to standing
- Complete desired reps then repeat on the side

Smith Machine Single Leg RDL

Hamstring Curl Machine// Single Leg Box Squats
10 alternating reps each, 3 sets // 10 reps each, 3 sets
*5 burpees after completing each superset {20 burpees total}

- 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

- 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

- 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

Stairmaster Steady Pace

Wednesday | Legs

Shaima

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

Killer cardio I am out of shape I guess!!

Tina Scott

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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