Name: Playbook - Alex Rice - W1 | D1 Lower Body
Uploaded: 2024-05-13T13:54:27.976Z
Duration: 60 min
Description: W1 | D1 Lower Body

I’m approaching my final trimester/last 12 weeks of pregnancy. I wanted to simplify my strength training and have always watched from afar all of Alex’s training. I’m excited to finish off this pregnancy with a whole new approach to lifting!

Bianca

I love the simple tracking and simple videos

Jenna

Ashley Arana

Courtney

Lily

Rachel

The finisher actually almost killed me 🥵

Ashley

Maritza

Maria

Simona

Sarah

Amazing! Love the alternatives. The finisher was a killer…in a good way.

Kaycee Lewis

Wanted to skip the last exercise but got it done 🦵🏽👊🏽

Kristianna

Carolina

Just finished. Challenging but felt good!

Kayla Fields

Good burn, think I’ll cut the rest down just a hair, found myself at a really low heart rate even for legs.

Tina

Tamara

Heidi Watts

legs are toasted but I feel so good afterwards also!

Anna

Feeling soooo good after this! Loved this leg day! 😍💪🏼✨

Jessi

Chrissy

Perfect workout to get myself back into a routine! That finisher was killer 🔥

Vanessa

Iluna

Janea

Luisa

Renelle

Rayelynn

Haven’t felt my hamstrings fire like that in a long time! Thank you!

Dawn

Such a good leg day! Ran out of time to finish and will have to redo but was definitely 🔥

Julianne

15 hamstring curls with 45s rest? Death 🥵

Melissa

Victoria

Kahala

Konjett

Xyra

Shelby

First day working out, had to take a rest day yesterday. It was KILLER & I loved it!

Maureen

It was a challenging workout today. My spirit was unfortunately not into it, but I tried to show up as much as possible. I only made it halfway through the workout but I am proud of myself for trying after a really emotionally difficult day.

Isabel

First day back to the gym after a week and a half off and this was the perfect burner 🥵🔥

Carly

Was literally *shaking* at the end of this. Talk about muscle failure🫠

Sidney

woo! my day 1 done! legs will be jello tmrw for sure!

Deanna Moreau

Those pulse lunges really got me. 😮‍💨

Ryan

That lunge finisher was a burner at the end 🥵

Andie

😮‍💨 what a challenge! Came from the busy and built challenge. Love it so far! 🔥

Cheli

Olivia

Piper

Best leg workout I’ve had in a while! 😮‍💨

Natalie

Let's train legs! Form comes first, but remember to challenge yourself!

1a. Barbell Pause Back Squat 4 sets | 6-8 reps
ALTERNATIVE:  DB Pause Goblet Squat 4 sets | 8-10 reps

2a. Barbell Hip Thrust 3 sets | 8-10 reps
ALTERNATIVE:  DB Heavy Hip Thrust 3 sets | 10-12 reps

3a. DB Walking Lunges 3 sets | 6-8 (each) reps

4a. Lying Leg Curls 3 sets | 12-15 reps
ALTERNATIVE: Elevated Hamstring Bridge 3 sets | 12-15 reps

5a. finisher: Bodyweight Lunge Pulse 2-3 sets | 30sec (each)

- 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 pause for 2-3 seconds 
- Push through your heels to stand up

Barbell Pause Back Squat (2-3 sec)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down
- Keeping core engaged, pause for 1-3 seconds
- Push through your heels to come up

ALTERNATIVE: Pause DB Goblet Squat

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

Barbell Hip Thrust

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground
- Lean back so your shoulders are on the bench and position the dumbbell above your hips
- Drive your hips up lifting the dumbbell 
- 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

ALTERNATIVE: (Heavy) DB Hip Thrust

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Hamstring Leg Curls

- Lay flat on your back and place your feet on an elevated surface (like a bench or box)
- Scoot away from the bench so that your legs are almost straight
- Push through your heels to come up 
- Pause at the top and engage your glutes and hamstrings
- Hold the weight with both hands

ALTERNATIVE: Elevated DB Hamstring Bridge

- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand 1/2 way up
- Lower back down and continue to pulse
- Complete on both sides

finisher: Bodyweight Lunge Pulse

W1 | D1 Lower Body

Zhari

Misty

Looking forward to completing this challenge! 💪🏽

Spring Into Strength Intro

Erica

What Kind of exercises of low impact do you refer to? Pilates perhaps.

Ileana

TIPS: read before starting

Hard sometimes, but was able to mix in sparkling water, which helped!

Got myself a 30oz tumbler for work, I drink at least 2-3 of those a day, this is perfect

Week 1: Healthy Habits

Mackenzie

Not too bad. Definitely had a good workout!

Need to invest in a few lighter weights for some of these! On my list!

W1 | D2 Upper Body

Wow dying but feel powerful. Fire 🫵🏼

Jackie

W1 | D3 Lower Body

Alexis

W1 | D4 Upper Body

Erika

W1 | D5 optional: Cardio + Core

Delaney

I make sure to stretch after every work out and I’m sure it’s saved me from being more sore. I 100% recommend!

Week 2: Healthy Habits

The Bulgarian split squats and wall sits did me dirtyyyyy 🔥

Abby 

W2 | D1 Lower Body

Omg this right before teaching a barre class is killer😭

Bailee

W2 | D2 Upper Body

Valen

W2 | D3 Lower Body

Latifa Aleid

Will literally not be able to lift my arms tomorrow🥲

W2 | D4 Upper Body

Grab marches were awkward. Wasn’t sure if I was doing them right.

Best workout two days after a tooth extraction - wanted to keep it light and not over-exert myself so this was perfect ❤️

Estefani

W2 | D5 optional: Cardio + Core

Thankful for good health, movement, and my family.♥️

I do a different variation of this, since the beginning of the year I've been writing down all the good things that happen that week, every Sunday, and put it in a jar so I can look back at the end of the year at all the good that happened, big or small 😊

Week 3: Healthy Habits

Had to use too many of the alternative exercises today which aren’t as great

Kass

W3 | D1 Lower Body

the close grip alternative was a little awkward at first but I think I figured it out!

W3 | D2 Upper Body

I was able to go up in weight this time! It’s fun to see progress throughout the program. Thanks, Alex!

Megan Galloway

W3 | D3 Lower Body

Kayla

W3 | D4 Upper Body

Such a good way to get core and cardio in

Babs

W3 | D5 optional: Cardio + Core

Highly agree with this healthy habit 🙌🏼

I struggle with this like the others. Trying my best this week to not get stuck watching videos and scrolling before bed and I found myself sleeping better.

Week 4: Healthy Habits

Marisa

W4 | D1 Lower Body

Taylor

Amanda

W4 | D2 Upper Body

Leg curls are quickly becoming my favorite exercise ♥️🔥

W4 | D3 Lower Body

Forgot to swipe complete on this yesterday but oof🥵

W4 | D4 Upper Body

Great opportunity to enjoy get outside for a walk and enjoy nature 🪺☀️

W4 | D5 optional: Cardio + Core

Lindsey

Tumeric milk helped me sleep a few nights, I recommend it, nice and spiced👏

Tiffany

I just started reading again before bed instead of scrolling on my phone and I have been sleeping better.♥️

Week 5: Healthy Habits

Hip thrusts with the hold are my favorite🥵❤️‍🔥

W5 | D1 Lower Body

Phoebe

W5 | D2 Upper Body

Either this is my favorite one so far or I felt really pumped today 😮‍💨🥵

W5 | D3 Lower Body

W5 | D4 Upper Body

Feels good to incorporate more cardio weekly.

W5 | D5 optional: Cardio + Core

A fun idea to include into my journaling 📝

Sara

Week 6: Healthy Habits

Each time I think my leg day can’t get better, I get to the next week and bam! 🥵

W6 | D1 Lower Body

Thanks for keeping it light and then killing my arms at the end 😅 great workout!

Angela

W6 | D2 Upper Body

Woo! Ended the challenge strong with this one 🥹💪🏼

Lauren

Nina

W6 | D3 Lower Body

Did that one outside and WHEW I'm sweating!

CHALLENGE COMPLETE!!! Thank you Alex for yet another amazing program🫶

Cayla

W6 | D4 Upper Body

Christine

Spring into Strength Complete! 💚🌷Sad to see this challenge end but very happy with how far along I’ve come from the beginning!

W1 | D1 Lower Body

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