Name: Playbook - Alex Rice - W1/D1 Legs (Glute Focused)
Uploaded: 2024-03-29T18:23:04.746Z
Duration: 60 min
Description: W1/D1 Legs (Glute Focused)

Loved this at home workout! Definitely felt in the glutes! 🍑

Ashlee Caldwell

Misty

Sydney

Laura

Chrissy

Zhari

Larissa

This was my first home workout in nearly a year, and my first workout in 18 days. 

What a great way to get back to movement- thank you!

HollySophia

Karla

Paige

Supreet

Jessica

First day back in the gym solo and this kicked my butt needless to say drenched in sweat!

Natalie

took a week off for moving, and this leg workout killed!!!!

Angie

Monse

Katie

can’t walk out of the gym…AND I LOVE IT

Kailee

First day starting you fitness program And so far day was one great!!

kristin

Sherrell

Indigo

Stacy Butler

Julie

christinamarquez

It was great! First workout using this app. I have to focus on keeping my back straight but overall my legs are shaking!

Hope

Killer first day with Alex! Clamshells was the perfect finisher 🥲💪🏼

Izra Farhana Kasmani

Patricia

Loved this workout! My butt is on fire 🔥

Chelsea

Fatima

I keep falling off the workout wagon, here’s to getting back on!

Deanna Moreau

At first I thought it be too easy but oh boy! It was a good sweat. Harder then expected but loved it. Definitely need to adjust weights in some exercises but good overall. Excited to keep going.

Selene

Day 1/30 of the challenge ! That’s was spicyyy 🔥 I felt so strong 👏🏼

Josie

Brittany

Allie

Nicolle

Shelby

My legs are jelly now, hopefully I can walk the next couple days. Kept my weights light in order to focus on proper form and controlled movements. Thanks and good luck to everyone else!

Alejandra

Danielle Wilson

Erica

Merry

Jennica

Wow! I’m so out of shape hahah But felt so good to move!

Lucero

Heidi

Chante

Yesenia

Shai

Melissa

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.Dumbbell Reverse Lunge 3 sets | 5-7 (each) reps

2a. Dumbbell Hip Thrust 4 sets | 12, 10, 8, 6 reps *increase weight as you go down in reps each set **if you don't have a heavy enough weight at home- aim for 12-15 reps

3a. Dumbbell RDLs 3 sets | 6-8 reps

4a. Dumbbell Step Ups 3 sets | 6-8 (each) reps
**alternative exercise: b-stance goblet squat

5a. Clam shells 3 sets | 10-15 (each) reps

- 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

- 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

- 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)

**Alternative exercise for step ups

- Start in a staggered split stance (exaggerated B-stance position) 
- Lower your back knee 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

ALTERNATIVE: Dumbbell B-Stance Goblet Squat

- Start in a bent knee side plank, with the hips  and knees bent
- Lift your bottom hip off the ground, extending your hips to flat by engaging your glutes
- With the body in a a straight body line, lift the top knee while keeping the feet together
- Pausing in the top position before you slowly lower the top knee down, bend the hips, and lower to starting position
- Complete desired reps then repeat on the opposite side

Clamshells

W1/D1 Legs (Glute Focused)

love using this before my leg workouts! makes my workout more efficient and makes me feel stronger

Tricia

Nidia

i never knew how to properly warm up before my workouts but thanks to alex and this app, i do now!

LOWER WARM UP

Geraldine Russo

Sofia

UPPER WARM UP

First official one done and dusted, thank you!

Megan

W1/D2 Shoulders and Back

W1/D3 Legs (Quads and Glutes)

Marisa

W1/D4 Chest and Arms + Abs

Loved this workout! I’m 11 months postpartum and started working out at home and this by far my favorite program to follow!

W1/D1 Legs (Glute Focused)

Community

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