Name: Playbook - Alex Rice - W1/D1 Lower Body
Uploaded: 2024-03-29T18:23:03.736Z
Duration: 30 min
Description: W1/D1 Lower Body

Melissa

Andie

Megan

Alexus

My glutes were on fire but a great overall leg workout!

Mary

Taylor

Definitely struggled a bit after a 2 weeks of not working out!

Audrey

Xyra

That was amazing! So happy I found you on Instagram!!!

Preeya

Vilma Banos

Kayla

Ashley Arana

Marissa

Whitney Wampner

Jordane

Cheli

Quick & effective! Just what I need at 25 weeks preggo🥳

Alicia

I'm dying! 😂 Great workout took me bout 56 minutes to complete, been a while , awesome lower body workout!

Karla

First day of 4 week challenge, Legs were spicy🌶after this one! 

Recovering from shoulder 💪 injury, will try upper body, looks like a good plan as I can change some sets dependant on injury.

Simple but effective!

 👍😁

JULIE

Adriana

It was great! Took me much longer than 30 mins though!

Taylor Klein

Enrique

Ayanna

Lesley

Janeen

Sadie

Sarah

Jade

great loved the new challenge with the planks

Jackie

Kristen

Claire

Heather

I enjoyed this workout!  Good sweat! Good burn. 🔥

Kelly

Elaine

So good! Quick yet still makes you feel like you put in the work 💪🏼

Samantha

Great! It was a challenge for sure. I couldn’t really do the last work out so I did abs instead.

Aethene

Kate

Abby

Chey

Courtney

First workout, first time using this app. I was intimidated going into it since I’m used to a simpler app, but I am so in love already with my switch to your program.👏🏼

Adaleene

Miranda Worden

Misty

Mayra

First time using the app and I “toast” lol

Marisol

I hate HIIT workouts and would never do it on my own accord. This was an awesome circuit, challenging and efficient. Loved it!!

Leah

I could not get my bottom leg up for the Copenhagen planks so I modified by doing other plank exercises. I normally lift heavy and this circuit killed me even with much lower weight. Felt amazing!

Rachel

Leg Day! The goal is quick and effective!

Circuit workouts mean short rest times, which means you likely won't go as heavy as you normally would. That doesn't mean that you should pick a light weight. Choose a weight that you can use with the short rest times, but that is still a challenge for you! As always, form comes first 💪🏼

Workouts will get more challenging throughout the 4 weeks, but still remain quick and effective.

Circuit 1: 3 rounds
1a. DB RDL 8-10 reps
1b. DB Split Squat 6-8 (each) reps
1c. DB Goblet Squat 8-10 reps
1d. DB Single Leg Hip Thrust 10-12 reps

Circuit #2:  3 rounds
2a. DB Walking Lunges 8-10 (each) reps
2b. DB Heels Elevated Glute Bridge 12-15 reps
2c. Copenhagen Plank 10-12 (each) reps

Circuit 1: 3 rounds
1a. DB RDL 8-10 reps
1b. DB Split Squat 6-8 (each) reps
1c. DB Goblet Squat 8-10 reps
1d. DB Single Leg Hip Thrust 10-12 reps

- 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

- Set up in a split stance position while grasping dumbbells by your side with a neutral grip
- Position the back foot on a bench or circular pad to increase the range of motion
- Lean forward slightly
- Descend by flexing the front knee and continue until the back knee touches the ground directly beneath the hip
- Drive through the front foot and extend the knee as you return to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squat (Leaned Forward)

- 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

- 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

Circuit #1

Circuit #2:  3 rounds
2a. DB Walking Lunges 8-10 (each) reps
2b. DB Heels Elevated Glute Bridge 12-15 reps
2c. Copenhagen Plank 10-12 (each) reps

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- Lie face up on the floor, with your knees bent and feet elevated 
- Place and hold a single dumbbell across your hips
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze your glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Hold the bridged position for a couple of seconds before easing back down

Dumbbell Heels Elevated Glute Bridge

- In a side plank, place your top leg on a bench and your bottom leg under the bench
- Raise your hips until your body is in a straight line
- If you want a challenge, try this with straight legs

Copenhagen Plank

Circuit #2

W1/D1 Lower Body

Excited to start this program! Just finished the Spring into Strength program and loved it! Will be interesting to see how circuit training goes.

Ashley

Zhari

Busy and Built 11.27.23

Estefani

What a great, quick workout! Kept me on track, focused, and was easy to do with a busy gym. ❤️

W1/D2 Upper Body + Abs

Hessah

W1/D3 Lower Body

Jaia

So good!! Love having a quick yet effective workout to do, especially when I’m short on time + want a quick pump 💪🏼

W1/D4 Upper Body + Abs

Chelsea

That was a good way to get heart rate up👏

Tiffany

W2/D1 Lower Body

It was great! The workout is intense and fits my busy schedule.

Maria

Xenia

W2/D2 Upper Body + Abs

Jessica

Raiko

W2/D3 Lower Body

Great! Starting to see the increase in strength!

W2/D4 Upper Body + Abs

At first I thought this was gonna be easy but by the 2nd circuit.. ABSOLUTELY NOT!

Aurelia

W3/D1 Lower Body

Well, I needed a good upper body workout 💪 thanks!

Priscilla Quinonez

Heidi

Jenna

W3/D2 Upper Body + Abs

Alexah Naccarato

W3/D3 Lower Body

Kennedy

W3/D4 Upper Body + Abs

Christine

The kneel to squat was HARD. But loved how technical and tough it was, had to force yourself to slow down to do the exercise correctly which made it even harder! Got my HR going up!

W1/D1 Lower Body

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