Name: Playbook - Alex Rice - W1/D1 Legs (Glute Focused)
Uploaded: 2024-03-29T18:23:04.745Z
Duration: 45 min
Description: W1/D1 Legs (Glute Focused)

Brenda

This workout took me about 25 min.!! Shorter than expected, but finished very sweaty!!! 🔥🔥🔥

Ashlee Caldwell

joe-nato@hotmail.com

Christine

Dakota

Sara

Gisele Rigo

Good booty workout. Simple but burns a bit.

Andrea Micco

Manu

So far so good! Knocked out my first leg day with this program and am shaking🤪

Cayla

alejandra

Samnell Vonleh

It was great I loved the set up and the easy videos and how I can track all my stuff! The workouts are reasonably easy but challenging.

Karina Blandon

Sherine

I tried to do 5 star and it sent 1! I’m so sorry! I’ll try again!

Shayley

Madisyn

Myriam

Definitely a great leg workout! Looking forward to doing it again!

Jess

Sarah

Kelsey

Amanda

Wheewww! Had to add some modifications to workout but glad to feel very challenged and like I can’t walk 🤩

Alyssa

Today was rough! But I completed it💪🏽

Brittany

Omg! I died with this workout. Loved it so much.

Arline

Leslie

Sonya

Samantha

Another great workout, made a few modifications due to an injury but still amazing!

Emily Pearce

First workout with my new home gym equipment! 🫶

Ashley

I mean this is the nicest way possible.. wtf was that? 🪦

Kate

Renata C

Every time I got to start a workout it says I still have one going? Even tho I did the slide to complete the day before? Don’t care that much because the gains don’t know ;) 

Also a feature to be able to log the weight used would be awesome!! Other that that the app is amazing!

Grace

Shiran

Damary

The structure I knew I needed! I’m dead but was a perfect way to push myself!

Amber

I’m literally dead lmaooo and I didn’t have to stay in the gym for 2 hours great

Lizbeth

Maria

Whitney

I can’t breathe … lord this was great

Dimple

Amazing!! This helped me so much as I’m always lost with what workout to do next!

Makayla

Absolutely loved this. Legs are wobbling!

Heidi

Abby

Michelle

This was killer for my first workout back at the gym! Loved it

Kimmy

Burning!! Loved it! Just what I needed 🥵

Destiny

Is there a way to track how much weight were lifting each exercise ?

Teresa

Bailey

- 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

- 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
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Barbell RDL

- 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 

6-8 reps each leg

Dumbbell Controlled Step Ups (Leaned Forward)

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- 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 Sumo 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

8 reps each leg

Dumbbell Reverse Lunge

W1/D1 Legs (Glute Focused)

Cecilia

very simple and i love the band at the end.

Angie

This is my favorite upper body warmup ❤️

UPPER BODY WARM UP

Great sequence to warm
Up the lower body!

LOWER BODY WARM UP

Virginia

Helena

W1/D2 Shoulders and Back

I didnt get the 45. for Me it was More a 60 min Workout or More . I Would Love to See „Real“ 45 min Workouts :-)

W1/D3 Legs (Quads and Glutes)

Having alternative exercises listed in case you aren’t able to complete the original one.

Kaisa Morstad

W1/D4 Chest and Arms

Ana Reyes

Great! How do you view your weight from the previous workout without it resetting?

W1/D1 Legs (Glute Focused)

Community

More workouts from Alex Rice