Name: Playbook - Alex Rice - W1/D1 Heavy Leg Day
Uploaded: 2024-03-29T18:23:03.953Z
Duration: 60 min
Description: W1/D1 Heavy Leg Day

Daniela

Skylar

Honeydog73

Briana

Samantha Rojanasupya

Loved it! My leg will definitely be sore tomorrow! I subbed an incline dumbbell curl for the seated hamstring curl, as I’m working out at home!

Heidi

Heather

hailey

Nhu Tran

Tracy

ELENEE

Tuscani

Elizabeth

Jessie

Isabel

Ana Wong

Oh my goodnesss
My legs feel shredded 🥵

Destiny

Karlie

Warda

Valerie

Kenzie

Martha

Jackie

My legs are shaking. This was great! I can feel the burn 🤌🏼🍑

Kaiti

Teresa Rosalez

Brye

Della

Angel

IM DEAD!!! Such a good workout! Obsessed !!

Jocy

Megan

Elena

Sage

LOVE YOUR WORKOUTS…
So simple yet hits the spot 🔥

Davina

That was such a great day 1! Looking forward to the next few weeks!

First workout that I did 
And so far I love it

Aracely

Tiahna

Alex

Restarting this program because I’m went on my bachelorette and got off track! But I’m back 😅

Lyndzee

Cynthia Rodriguez

Emma

Crystal

What a great way to start this challenge 🥵 💪🏽

Vanessa

What’s the best way to start tracking my lifted weights. I don’t think I know my “max” weight I can left. I think one issue I have in the gym is a take it too easy on myself because I’m scared to challenge my strength.

Great workout and love the way the app is set up!

Johnna

Bekkah

Ana Maria

1a. Barbell Back Squat 4 sets | 12, 10, 8, 6 reps *Increase weight as you go down in reps*

2a. Barbell Reverse Lunge 3 sets | 6-8 reps

3a. Dumbbell Romanian Deadlift 3 sets | 8-10 reps

4a. Dumbbell Bulgarian Split Squats 3 sets | 6-8 reps

5a. Seated Hamstring Curl 3 sets | 10, 10, Drop-set (see exercise description)

- 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 push through your heels to come back up

Barbell Back Squat

- Start with the barbell on your upper back
- Step back with one foot and lower down until both legs are bent to 90 degrees
- Drive through your front foot, standing back up to starting position 
- Complete desired reps then repeat on the opposite side

Barbell Reverse Lunge

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell RDL

- Set up in a split stance position while grasping dumbbells by your side with a neutral grip
- Position the back foot on a bench or circular pad to increase the range of motion
- Lean forward slightly
- Descend by flexing the front knee and continue until the back knee touches the ground directly beneath the hip
- Drive through the front foot and extend the knee as you return to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squat (Leaned Forward)

DROP-SET INSTRUCTIONS- THIS IS ON YOUR LAST SET:
10 heavy weight leg curls
10 medium weight leg curls
10 light weight leg curls

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl + DROP-SET

W1/D1 Heavy Leg Day

Workouts are challenging and not over complex. Easy to add to your routine or step away and jump right back in.

Pearl

LOWER WARM UP

Kelsey

This is a nice switch up
To the other upper body warm
I usually do!

Kristen

UPPER WARM UP

W1/D2 Push + Abs

Gisele Rigo

Lynn

Feeling strong! Challenging but great! I’m finishing with clamshells as I’m at home with no cable machine!

W1/D3 Glutes

Taylor

Renata C

W1/D4 Pull + Abs

super quick and effective 💪🏼💪🏼

W1/D5 optional: SWEAT CHALLENGE

Ekaterina

W2/D1 HEAVY LEG DAY

Think I need another workout view of the dumbell chest press ie. from the front or 45 degree angle to see the arm/elbow movement because I don’t think I’m doing it right 🥲 loved the workout though, as always!

Sara

Madison

Jessica

W2/D2 PUSH + ABS

Personally don’t understand those cable sumo squad, better to do classic ones with barbell

That was hard! But in a good way! I liked the frog hip thrusts (I’ve never done them before)! Did a dumbbell sumo squat instead of cable version, as I’m working out at home!

Tori

W2/D3 GLUTES

W2/D4 PULL + ABS

So mentally and physically challenging!!! I loved it!

Christina Jamieson

Audrianna

W2/D5 optional: SWEAT CHALLENGE

W3/D1 Heavy Leg Day

I had to add a few extra reps to really feel the shoulder burn

Molly

W3/D2 Push + Abs

W3/D3 Glutes

Day 1 of the 30 day spring challenge doneee! 💪🏼💕

Day 1 of my spring challenge done! 💪🏼💕

W3/D4 PULL + ABS

FANTASTIC, you can feel it through the exercises/sets/reps and rest that the program was built with care, perfectionism and more important a solid knowledge. Thaaank you alex for this masterpiece, I LOOOVE IT ❤️❤️

Majda

W3/D5 optional: SWEAT CHALLENGE

W4/D1 HEAVY LEG DAY

Ashlee

W4/D2 PUSH + ABS

Greta

W4/D3 GLUTES

Paula

W4/D4 PULL + ABS

Wasn’t as long as description said. Took us less than 15 minutes

I really liked the difficult of the sweat challenge the past few weeks… this one I felt was easier which isn’t necessarily bad but I enjoy the challenge aspect of it

Anna

W4/D5 optional: SWEAT CHALLENGE

W5/D1 HEAVY LEG DAY

Raiko

W5/D2 PUSH + ABS

W5/D3 GLUTES

Loved the inverted ones!! New favorite 🔥

W5/D4 PULL + ABS

Easy buuut same say hard to do even 4 reps😂

Deanna Knudsen

I usually dread cardio but this was fun short and effective!!!!

W5/D5 optional: SWEAT CHALLENGE

Loooved the heat and workout 🔥🔥💪🏼💪🏼

Carla

W6/D1 HEAVY LEG DAY

Brenda

W6/D2 PUSH + ABS

Loved this program! I feel much stronger :)

W6/D3 GLUTES

My arms felt like jelly towards the end, had me wobbling during the ab superset😅

Arexy

W6/D4 PULL + ABS

I almost thought I couldn’t get through this one 🥵

W1/D1 Heavy Leg Day

Community

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