Name: Playbook - Alex Rice - W1/D3 Glutes
Uploaded: 2024-03-29T18:23:03.971Z
Duration: 60 min
Description: W1/D3 Glutes

Gisele Rigo

Lynn

Feeling strong! Challenging but great! I’m finishing with clamshells as I’m at home with no cable machine!

Heidi

Started the 30 day spring challenge with this one 🥵

Tori

Alpha

Daryan

Renata C

Not challenging enough even with added weight

Emma

Elizabeth

Ana Wong

Nalhia

It would be awesome to see a front or back view + a side view for some exercises! (like sumo deadlifts)

Grace

Mariana

Jessica

Cheyenne

My legs are literally shaking rn.. that last superset 😅

Abby

Genevieve

Betty

Crystal

Haley

Brekanda

Chey

I have such a love/hate relationship with glute kickbacks…but the best way to spend a rainy Sunday!

Nichole

Those kick backs had me SWEATING in the best way possible🔥

Kandis Moran Jimenez

The controlled step ups are sneaky painful

Kaitlin

Really didn’t like the deadlifts as a beginner with no one to correct my form. Other than that was a great workout. Curious about cardio though. Where should I be incorporating this? As someone who has an office job it’s important to me

Mairead

Definitely wobbled out of the gym yesterday after this one!

Alexis McCormick

Set a new PR for sumo squats and my cheeks are shaking!!! loving this summer challenge!

Teresa Rosalez

Loving everything about this summer challenge!

Brielle

Jade

Lexi

Carla

Shayne Saborrido

Yarilys Escobar

Dallas Klinkner

Raiko

Lindsey

EVAN

Lauren Klosterman

Deanna Knudsen

Holy hell!!! 
Was the dead lifts timer a boo boo ?

Jen Johnston

GLUTES!

1a. Barbell Hip Thrust w/ Pulse 3 sets | 6-8 reps

2a. Sumo Deadlift 4 sets |. 12, 10, 8, 6 reps *Increase weight as you go down in reps**

SUPERSET
3a. Controlled Step Ups 3 sets | 8-10 (each) reps
3b. Sumo Squat Pulses 3 sets | 12 reps

4a. Cable Glute Kickback 3 sets | 12, 12, FAILURE

- 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 half way down then back up to the top
- Lower your hips slowly all the way down

Barbell Hip Thrust w/ Pulse

- Stand in a wide toed out stance
- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Sumo Deadlift

SUPERSET
3 rounds | 8 (each) Controlled Step Ups into 12 sumo squat pulses

- 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)

- 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
- Return 1/2 way up, and repeat

Dumbbell Squat Pulse

SUPERSET

- Attach the cable to your ankle
- Get into a forward leaning position, holding the cable machine for support 
- Push back and up with your foot, extending your leg back and upward
- Lower your leg back down to starting position with control
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback

W1/D3 Glutes

Naomi

Workouts are challenging and not over complex. Easy to add to your routine or step away and jump right back in.

Pearl

LOWER WARM UP

Kelsey

This is a nice switch up
To the other upper body warm
I usually do!

Kristen

UPPER WARM UP

Daniela

Skylar

Honeydog73

W1/D1 Heavy Leg Day

hailey

W1/D2 Push + Abs

Taylor

Heather

W1/D4 Pull + Abs

super quick and effective 💪🏼💪🏼

W1/D5 optional: SWEAT CHALLENGE

Ekaterina

W2/D1 HEAVY LEG DAY

Think I need another workout view of the dumbell chest press ie. from the front or 45 degree angle to see the arm/elbow movement because I don’t think I’m doing it right 🥲 loved the workout though, as always!

Sara

Madison

W2/D2 PUSH + ABS

Personally don’t understand those cable sumo squad, better to do classic ones with barbell

That was hard! But in a good way! I liked the frog hip thrusts (I’ve never done them before)! Did a dumbbell sumo squat instead of cable version, as I’m working out at home!

W2/D3 GLUTES

W2/D4 PULL + ABS

So mentally and physically challenging!!! I loved it!

Christina Jamieson

Audrianna

W2/D5 optional: SWEAT CHALLENGE

ELENEE

W3/D1 Heavy Leg Day

Destiny

I had to add a few extra reps to really feel the shoulder burn

Molly

W3/D2 Push + Abs

W3/D3 Glutes

Day 1 of the 30 day spring challenge doneee! 💪🏼💕

Day 1 of my spring challenge done! 💪🏼💕

W3/D4 PULL + ABS

FANTASTIC, you can feel it through the exercises/sets/reps and rest that the program was built with care, perfectionism and more important a solid knowledge. Thaaank you alex for this masterpiece, I LOOOVE IT ❤️❤️

Majda

W3/D5 optional: SWEAT CHALLENGE

W4/D1 HEAVY LEG DAY

Ashlee

Kenzie

W4/D2 PUSH + ABS

Greta

W4/D3 GLUTES

Paula

W4/D4 PULL + ABS

Wasn’t as long as description said. Took us less than 15 minutes

I really liked the difficult of the sweat challenge the past few weeks… this one I felt was easier which isn’t necessarily bad but I enjoy the challenge aspect of it

Anna

Vanessa

W4/D5 optional: SWEAT CHALLENGE

W5/D1 HEAVY LEG DAY

W5/D2 PUSH + ABS

Jackie

W5/D3 GLUTES

Loved the inverted ones!! New favorite 🔥

W5/D4 PULL + ABS

Easy buuut same say hard to do even 4 reps😂

I usually dread cardio but this was fun short and effective!!!!

W5/D5 optional: SWEAT CHALLENGE

Loooved the heat and workout 🔥🔥💪🏼💪🏼

W6/D1 HEAVY LEG DAY

Brenda

W6/D2 PUSH + ABS

Loved this program! I feel much stronger :)

W6/D3 GLUTES

My arms felt like jelly towards the end, had me wobbling during the ab superset😅

Arexy

W6/D4 PULL + ABS

I almost thought I couldn’t get through this one 🥵

W1/D3 Glutes

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