Name: Playbook - Alex Rice - W1/D1 Legs (Glute Focused)
Uploaded: 2024-03-29T18:23:03.959Z
Duration: 45 min
Description: W1/D1 Legs (Glute Focused)

Jennifer

Casey

Amanda Del Rio

My first day of this program, it was great!!!! 🔥💯

Sara Beth

Michelle

Not only was this my first workout using the app but it was my first workout set I did by a fitness trainer and I have to say it kicked my butt in all the best ways !! 😍😅 I’m so tired but feel so accomplished for finishing my first day and excited for day 2. Floating around doing machines doesn’t compare to this sweat man, can’t wait to see where this takes me 💪🏼

Aleia

For a person who needed a good into to the new year after skipping work outs all season this was great!

Kennedi

Elaine

For my first day!! Loved it!! Shaky legs haha 💪🏼

Beila

Katherine

Just what I needed after a month off….I’m gonna feel that for a couple days :))

Becca

I have bought all of Alex’s programs and I love this app and I love this program! So glad to be starting it over again. Such a good workout!

Renee

Kate

Holy cow, I never expected to feel it like this. AMAZING!!

Beth

Jessica

It was awesome!! So easy to follow! Best program I’ve seen so far!🥰

Cynthia

Samantha

It was the perfect workout to start my health journey again. Can’t wait to try other workouts.

Rebeca

Emmalea

Roxy

Antonette

Bree Tenney

Brenlee

Challenging but ALSOOO- so perfect for a starter like me!! I loved how simple, effective and quick the workout was. Makes it super doable at home!

Jaia

Super goooood!!! Love how effective they are. 🔥🔥🔥

Liliana

Linzy

Jasmeen

Libby

Monse

Rachel

Just starting back up… and I have to say that this is one of the most challenging and rewarding workouts I have ever done! Thank you!!

Kenli

Felt great to be back. Absolutely loved it.

Nash

Ashley

Elizabeth

Natalee Arredondo

Great lower body! Day 2 of 30 day challenge!

Emily Pearce

I can definitely feel it! Step up are my favorite!

Audrey

Stephanie Decker

Kelsey

Heather

Emily

Brianne

Cassie

Looks so easy but the burn hella hurtsssssss  😭😭😭😭

Pat Caindec

Looking at the workout I thought it would be easy. Boy was I wrong! Sweating and had the shakes at the end. Great workout. Cannot wait to work through this program.

- 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

Dumbbell Hip Thrust

- 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

- 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

6-8 reps each leg

Dumbbell Reverse Lunge

- 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

- 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)

W1/D1 Legs (Glute Focused)

It was really good, I was just wondering for every workout do I have to slide the workout to the next? Or it changes workouts by itself?

Ericka

UPPER BODY WARM UP

Kirsty

This alone got my heart rate to 180 😅 good warm up !

LOWER BODY WARM UP

Lexi

Only my second workout and I’m loving them! I really love seeing you do the exercises because it reminds me to slow down and make sure I have proper form.

Eleanore

Good arm workout ! Enjoyed it and not too tired so I didn’t over do it like I did the legs 😅 W1D2 done might even through in some abs

W1/D2 Shoulders and Back

The 1 min wall sits were absolutely killer! Great way to end a great workout!

Ashlee Caldwell

Nina

Brenda

W1/D3 Legs (Quads and Glutes)

I finished this a lot faster than I’ll thought I would but it was an amazing workout! I loved the supersets!

Sooo good! Made me remember my love of upper body workouts 👏🏼👏🏼👏🏼

W1/D4 Chest and Arms

Christine

W2 babbby and my legs are still so sore haha those extended lunges were rough 😅🏋🏽‍♀️ done and dusted

W2/D1 Legs (Glute Focused)

simple, quick and superrrr effective!  shoulder burn 100/10 👏🏼👏🏼

Shoulders are on 🔥 and I’m feeling strong 💪🏽

Zuleika

W2/D2 Shoulders and Back

Fell off for a week but hopped right back in to W2 D3 and ofcourse taking a break it was a rough one 🥵🥵 makes you realize how important it is to be consistent haha

W2/D3 Legs (Quads and Glutes)

Arm days are my favorite ☺️ but them planks man 😅

The plank up downs were very humbling 😅

Those planks 😅 a good way to start my monday!

W2/D4 Chest and Arms

Alicia

Rebecka

Courtney

W3/D1 Legs (Glutes Focused)

Good arm day man by the end my arms were struggling with just the 5pounders 😅 haha

Kolby

W3/D2 Shoulders and Back

Wow!!! Those lunge holds were tough 😅😂🔥

This one was roughhhh 🥵 one day I’ll be able to lunge hold but today was not the day and that okay 😅 haha

W3/D3 Legs (Quads and Glutes)

Challenging but feeling like I had a great workout!

W3/D4 Chest and Arms

Great workout! Very knee friendly with people recovery from knee surgery like me :)

By far my favorite lower body day so far!!!!

W4/D1 Legs (Glutes Focused)

The dumbbell bent over alt rear delt fly was pictured as being alternating but describe as a single arm exercise so wasn’t sure what to do or how many reps. A bit confusing as a beginner looking for guidance! Had to modify the lateral raises because I had nothing to hold on to. Didn’t find this one as challenging but still good!

Great workout! 

The exercise where we have to hold onto a rack is a bit hard to do at home.

Supreet

W4/D2 Shoulders and Back

Sara Coop

That superset glute bridge + RDLs was 🤩🥵

W4/D3 Legs (Quads and Glutes)

Veronica Gable

W4 D4 done! Those supersets got my arms feeling it! 🥵

That’s was a great workout. I was wondering thou if there was a video you can upload explaining how we can tell if we are arching correctly.

Ally

W4/D4 Chest and Arms

Oksana

W5/D1 Legs (Glute Focused)

W5/D2 Shoulders and Back

Jessie

Great leg day! I was sweatingggg 🥵🙌🏼

W5/D3 Legs (Quads and Glutes)

Alt bicep curls - not sure if 7 reps total or 7 reps each arm, didn’t specify. Had to modify the body weight Tricep push-ups to my knees! Good burn.

Patricia

W5/D4 Chest and Arms

This was sooo hard. I couldn’t keep up. Maybe next time I hope to complete the last one 🥲🥲

Melanie

Feeling good 😅 definitely a spicy workout! 🍑

W6/D1 Legs (Glutes Focused)

I upped my weights this round and it was a tough one. Felt good though

W6/D2 Shoulders and Back

Needed a lot more rest time but great work out!

Sherrell

Those minutes Definitely went on longer than I expected. Legs are jello!!  I am feeling stronger so this was a great test to show that.

Jodi Payne

W6/D3 Legs (Quads and Glutes)

I just completed the 6 weeks!!! 
These workouts were amazing easy to follow and adjust when needed. 
Moving on to the 6 weeks gym challenge!

Yaaaaa! Made it all 6 weeks and ready to start again!

W1/D1 Legs (Glute Focused)

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