Name: Playbook - Alex Rice - LOWER BODY AMRAP
Uploaded: 2024-03-29T18:23:03.770Z
Duration: 16 min
Description: LOWER BODY AMRAP

Misty

Underestimated this one lol. Weight got heavy real quick.

Christine

Everything I need, Nice control but 🔥burn!

Jessica Hernandez

Emyly

As Many Rounds As Possible for 16 minutes

Set your timer for 16 minutes and go through each exercise, taking a rest when needed! The goal is to complete as many rounds as you can within the 16 min.

1. 8 Barbell Deadlift

2. 8 (each) Controlled Step Ups

3. 10 Dumbbell Squat Pulses

- Stand with your feet hip width apart
- 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 Deadlift

- Hold onto a rack for support, opposite hand holding a dumbbell
- Lean forward slightly in front of a flat bench or other raised platform
- Keep your eyes facing forward and a slight bend in your knees
- Lift one knee and step onto the platform with your foot
- Once your foot is firmly planted on the platform, use your heel and mid foot to lift your body up bringing your opposite foot up as well
- Pause briefly, then carefully lower yourself returning to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Controlled Step Ups (Leaned Forward)

-Stand with your feet wider than shoulder width, toes slightly pointed out
-While keeping a slight hinge at your hips, hold  a dumbbell at the base and squat
-From the bottom of the squat, come up 1/2 way, go back down, and repeat

Dumbbell Squat Pulse

LOWER BODY AMRAP

Carly

Kristen

FULL BODY AMRAP

Needing to get my body moving and this sure did it

UPPER BODY AMRAP

Zhari

Saturday fun day! Quick 20 min sessions was perfect!

Shelby

Angela

I didn’t count how many rounds I did. But by the end of the 20 mins my body is toast! 🥵

Michelle

Just what I needed today! Quick but effective workout! Sweaty 😓

These last couple months I’ve been working a lot of OT. So between BJJ and gym I find the AMRAP get it done 💪🏽💪🏽💪🏽💪🏽😎😎🫵🏽🫵🏽🫵🏽

LOWER BODY AMRAP

Community

More workouts from Alex Rice