Name: Playbook - Alex Rice - W1/D1 Legs (Glute Focused)
Uploaded: 2024-03-29T18:23:03.761Z
Duration: 60 min
Description: W1/D1 Legs (Glute Focused)

Karen

Alicia

Love the pyramid and drop sets incorporated 🩷

Lauren

Vivien

Emily

Lindsay

Andriana

Marisa

Vanessa

Haley Fenton

By being able to select plans based on your level (begginer/intermediate/advanced). I find that the series are for mostly for beginners

Sandra

Sunceri

Patricia

Andrea

Yehsica

Yami

christinamarquez

Kysha

Amazing! Felt good to be back and confident in what I’m doing!

Kara Khorshidian

Jamie

Really good! Feeling strong to start the week

Tara Federow

Amber

Loved this combination of exercises for glute day!

Kristine

Anca

Caitlin

Grace

Victoria

Rachel

Madyson

Andi

Audrey

Once the lunges got my quads fired up, it was hard to keep the focus in my glutes… But we got it done

Alondra

Megan

Slow start but pushed through. Worth it 💯

Daryan

Love it… the best workout since weeks of a workout lack

Sabrina

nikki

Great way to start the week but I also want to die, this was brutal I was fighting for my life with those lunges 😭😭

Marcie

Burns so good! Can’t wait to can’t wait to then my 🥞 booty into a 🍑

Mataya

Tori

10/10 first day! Already know walking up the stairs are gonna hurtttt

Iliana

Abby 

Great! I've always pulled my workouts from Alex's insta and I decided if I really wanted to get the right results I'd need to try her plan!  Day 1 leg day done and I feel good!

Emily Pearce

First day of the next part of the program!! Great way to start

Georgia

I really enjoyed this first workout! Made me feel so confident at the gym. Thank you so much. I am going to look forward to going to the gym everyday now!

Courtney

Loved this workout! Thank you Alex!!! 💗

Salena

LOVE IT. Haven’t done hip thrusts in forever and this got my butt (literally) to do them!

Kelsie

LET'S TRAIN GLUTES

Remember to focus on form and challenge yourself with the weight you’re using! Let’s crush this leg day!

1a. Barbell Hip Thrust 4 sets | 12, 10, 8, 6 reps *increase weight as you go down in reps each set

2a. Barbell Deficit Reverse Lunge 3 sets | 5-7 (each) reps

3a. Dumbbell RDLs 3 sets | 8-10 reps

4a. Dumbbell Step Ups 3 sets | 6-8 (each) reps

5a. Abductor machine 3 sets | 10-12 reps **last set is a DROP SET- see exercise description for instructions

- 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

- Begin by standing with both feet elevated on a weight plate
- 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 Deficit 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

- 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

Dumbbell Controlled Step Ups (Leaned Forward)

LAST SET IS A DROP SET
drop set instructions:
heavy weight- do 10 reps
medium weight- do 10 reps
light weight-  do 10 reps

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

W1/D1 Legs (Glute Focused)

Something I need to really start doing! Thank you!

Ana duncan

Nicole

After a long break, I’m back at it. 25 minutes later I’ve warmed up! I do this plus I add a few of my own moves!

Heidi

LOWER WARM UP

It was amazing. It helps me with my back pain!!

Sabina

Antonia Westphal

UPPER WARM UP

Gisele Rigo

Kimberly

W1/D2 Shoulders and Back

Oh my godddd. What a workout! Totally thought it would never end but in the best way 🤣

Carly

I definitely didn’t read 30 sec as 30 reps on leg extensions🫡

Bre Chaires

W1/D3 Legs (Quads and Glutes)

Cinthya Ciprian

W1/D4 Chest and Arms + Abs

Amanda

Liza

W1/D5 optional: Full Body

The kickback rdl’s made me sweat so much

W2/D1 Legs (Glute focused)

W2/D2 Shoulders and Back

Great workout!! I’m currently Dying 🫠

Kenia

W2/D3 Legs (Quads + Glutes)

Kennedi

I subbed 12 mins during the cable superset for 12 reps (because I assume that’s what you meant!!!)

W2/D4 Chest and Arms + Abs

Brenda

W2/D5 optional: Full Body

W3/D1 Legs (Glute focused)

Great workout! Those 6 way raises HUMBLE you 😮‍💨

W3/D2 Shoulders and Back

I love these training with basic but killer exercises

Susana

Amazing 😥😥 but dead after that last set

W3/D3 Legs (Quads + Glutes)

The core exercises were such a good finisher! 🔥

Mary Wagner

W3/D4 Chest and Arms + Abs

Jennifer

Kiara

W3/D5 optional: Full Body

Mariana

Great workout , I just got confused with the Bstance. Do we switch sides ?

Felicia Morales

W4/D1 Legs (Glute focused)

Loved this workout! Still struggling with the pull ups but seeing improvement!

W4/D2 Shoulders and Back

Erin

Great workout. I did mostly 12 instead of 8 reps

W4/D3 Legs (Quads + Glutes)

This BURNED especially the core exercises at the end, phewwww 😮‍💨😮‍💨😮‍💨😮‍💨

W4/D4 Chest and Arms + Abs

Great full body! On the first superset, it says reps of 1. I did 3 x 8!

Claire

Jade

W4/D5 optional: Full Body

I am absolutely crushed, great way to start my week 😈

Raised the weight for everything this week so definitely will be sorr

W5/D1 Legs (Glute focused)

Lateral raises kill me 💀 definitely feelin the burn

W5/D2 Shoulders and Back

Allyssa Greene

W5/D3 Legs (Quads + Glutes)

Really enjoyed this workout and pushed myself 💪🏼

Aterra

W5/D4 Chest and Arms + Abs

Great full body to get the heart rate up!

Karla

Great full body day before a beach weekend

W5/D5 optional: Full Body

W6/D1 Lets (Glute Focused)

Waldo

Still struggling with doing a full pull up but I definitely go pull up farther then when I started 💪🏽 getting there!

W1/D1 Legs (Glute Focused)

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