Name: Playbook - Alex Rice - W1/D1 Heavy Leg Day
Uploaded: 2024-03-29T18:23:03.780Z
Duration: 45 min
Description: W1/D1 Heavy Leg Day

Zhari

Monse

Liliana

Alana

Sara Coop

Christina

Ashley

Angela

Frog squats are deceptively challenging. Solid workout to kick off the challenge.

Catie

Paula

That was pretty good! I went up in my weights and lifted heavy!

Megan Holloway

Maria

Hard to do frog squat but it could def be im just not flexible

Rachel

the frog squats! omg! legs are so shaky! good workout!! 🥵

Jazmin Cardoza

those frog squats at the end 💀 💀 💀

Lane

Michelle

For only a few exercises, I worked up quite a sweat and my legs are shaky! That’s when you know it was a good workout! 🏋🏼‍♀️

Kayla

Kavinuka

Nalhia

Erika

Wowie It looked like a small easy workout that I looked for more to add on today’s workout… boy was I wrong. Greatest sweat in awhile… day 1 and already loving it so much. Thank you for the great sweat 🤍 looking forward to Day 2.

Jennifer

Always great. This program has made me so happy !

Cascade33

Miranda Worden

Underestimated the frog squats. Great workout, got me sweating !

Jessica

Omg this was hard but I feel so accomplished!!!

Hayley

Josie

Really enjoyed this one! Simple & to the point are my fav.

Shae

Holy shit don't underestimate those frog squats!!! They burn like the leg Extension machine!

Tracy

Amazing workout! I'm so excited I have something to finally follow!

Ciara Martin

Day 1 done for me, mondays are not my day so I start Tuesday every week. My legs are toast!

Hailie

The single leg thrusts and frog squats 🥵🥵🥵

Heather

ashley

I found the one leg hip thrust the most challenging I had to only do body weight because it was that hard 😅

Ashanti

The Frog squats were a killer ! :D suggestions: exercise modifications for the bench exercise.
I didn’t want to miss out on the 6week workout program but I also do not have a bench at the moment. Will look into buying one for the at home workouts ^_^

Valerie

Absolutely killer first day. I lost 30 pounds following your workouts on Instagram last year and I’m so exited to see how this 6 weeks go!

Melanie

Char

Natalee Arredondo

Tammy

Always love your workouts! Simple but killerrrr 💥

Raiko

This is my first workout with your app. I am used to following YouTube videos so just following a schedule is a little different for me. Despite that it was a very good workout. I really felt the burn and am already sore :)

Natalie

Sarah

Sydney

Quintila

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet roughly shoulder width apart
- Engage your core and keep your back straight
- Bend your knees and lower your hips towards the floor
- When your hips are in line with your knees, pause for a moment and contract your quads and glutes, drive up to the starting position

Dumbbell Goblet Squat

- Keep your chest up and hold dumbbells at your sides
- Step back and lower your knee down until both legs are bent to 90 degrees
- Drive through your front foot, bringing the back leg forward back to the starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell 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

SUPERSET
3 rounds | 12 (each) DB Single Leg Hip Thrust into 15-20 Frog Squats

- 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
- Raise one leg up
- Drive your hips up lifting the dumbbell 
- In the top position your knee 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
- Complete desired reps then repeat on the opposite side

Dumbbell Single Leg Hip Thrust

- Start by pushing your hips back and down, into a squat
- bring your elbows to your knees and form a prayer clap with your hands
- keeping your upper body low, raise your hips up, till you feel a slight stretch in your hamstrings
- return to starting position

Frog Squats

SUPERSET

W1/D1 Heavy Leg Day

Angie

Debbie

Courtney

LOWER WARM UP

love this warm up! I’m new to this and it was so easy to follow and to complete

UPPER WARM UP

Mari

Gisele Rigo

W1/D2 Push + Abs

Sooooo good!! Love how they aren’t complicated workouts and straight to the point!🥵🥵🥶

W1/D3 Glutes

Mikayla

Hilda

W1/D4 Pull + Abs

Selina Rivera

Great quick sweat! Paired it with a mile warm up walk 🤘🏻

Kacie

W1/D5 optional: SWEAT CHALLENGE

Perfect workout.  On my second week.  Just enough time for me before work

kristin

Antonette

Jennica

W2/D1 HEAVY LEG DAY

The skull crushers were so difficult for me! Definitely something I need to work on.

Ashlee Caldwell

Perfect for me,  I have about 30-45 mins in morning to workout n this end summer challenge has been perfect to get me back on track! I signed up for the elevate but workouts are to long for what I have time for so doing this one instead

W2/D2 PUSH + ABS

Emily Everett

Arisa

Barely made it through that super set!!! Kicked my butt

Alea

W2/D3 GLUTES

W2/D4 PULL + ABS

Ally

nikki

W2/D5 optional: SWEAT CHALLENGE

W3/D1 Heavy Leg Day

First workout after a week off- this was the perfect challenge

Obsessed with your workouts  🔥🔥🔥🔥

Melissa

W3/D2 Push + Abs

W3/D3 Glutes

Marissa Montilva

Sarah Zabawa

W3/D4 PULL + ABS

Taylor Martin

W3/D5 optional: SWEAT CHALLENGE

Liani

W4/D1 HEAVY LEG DAY

I think I’m starting to like the dumbbell only workouts better than the gym program! Arms are on fire after this one🔥🔥

Lindsey

W4/D2 PUSH + ABS

W4/D3 GLUTES

W4/D4 PULL + ABS

Got my heart going … that was so rewarding 💪

Short and sweet, but the sweat was real! 🥵

W4/D5 optional: SWEAT CHALLENGE

Oh my gosh my quads on this workout🥵 love leg day

W5/D1 HEAVY LEG DAY

Two point planks might be the hardest thing I’ve ever done

W5/D2 PUSH + ABS

Perfect Sunday workout. Let’s feeling strong AF !

Killer glute day!!! Exactly what I needed!

W5/D3 GLUTES

Arms are noodles and abs are sore. Very satisfying workout

W5/D4 PULL + ABS

W5/D5 optional: SWEAT CHALLENGE

My legs are feeling it after this one 🥵👏🏼

McKenzie

W6/D1 HEAVY LEG DAY

My shoulders were burning after this one!

Erin Schisler

W6/D2 PUSH + ABS

Amanda

W6/D3 GLUTES

W6/D4 PULL + ABS

Tuscani

Took me about an hour but wow this was a hard one but it felt good! Love the sweat challenges!

W1/D1 Heavy Leg Day

Community

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