Name: Playbook - Alex Rice - W1/D3 Glutes
Uploaded: 2024-03-29T18:23:03.846Z
Duration: 45 min
Description: W1/D3 Glutes

Monse

Sooooo good!! Love how they aren’t complicated workouts and straight to the point!🥵🥵🥶

Liliana

Alana

Jennica

I did the gym version at home,  so finished with the clamshells at the end because I do not have a cable machine at home!
Clamshells feel effective!

Heidi

Ashley

Clam shells are deceptively challenging lol

Angela

Catie

Such a great glute workout. It killed me 😆

Chelsea

Debbie

Great! I could do with out the clam shells lol

Keri

Melissa

I don’t like having to leave a rating every time

Erin Schisler

Leg/Glute days are my favorite! This one has me exhausted!

Melanie

Valerie

I combined home and gym and it was great!

Megan

Hailie

Clam shells at the end were a burner 🥵

Taylor Martin

Natalee Arredondo

Natalie

Quintila

Mallory

Maria

Claire

GLUTE FOCUSED DAY

1a. Dumbbell Hip Thrust 4 sets | 12-15 reps

2a. Dumbbell Single Leg Assisted RDL 3 sets | 8-10 (each) reps

SUPERSET
3a. Controlled Step Ups (or modify: walking lunges) 3 sets | 6-8 (each) reps
3b. Sumo Squat Pulses 3 sets | 12-15 reps

4a. Clam Shells 3 sets | 10-15 (each) reps

- 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

- hold dumbbell in opposite hand from the working side
- support yourself by holding onto something sturdy w/ your other arm
- hinge at your hips and slowly lower down
- keep a slight bend in your legs and contract your glutes to return to starting position

Assisted Single leg RDL

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

IF YOU DON'T HAVE ACCESS TO A BENCH, STOOL, ETC.
substitute with walking lunges

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

- 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

Clam Shells

W1/D3 Glutes

Angie

Courtney

LOWER WARM UP

Sara Coop

love this warm up! I’m new to this and it was so easy to follow and to complete

Jazmin Cardoza

UPPER WARM UP

Zhari

W1/D1 Heavy Leg Day

Mari

Gisele Rigo

W1/D2 Push + Abs

Mikayla

Hilda

W1/D4 Pull + Abs

Selina Rivera

Great quick sweat! Paired it with a mile warm up walk 🤘🏻

Kacie

W1/D5 optional: SWEAT CHALLENGE

Perfect workout.  On my second week.  Just enough time for me before work

kristin

Antonette

W2/D1 HEAVY LEG DAY

The skull crushers were so difficult for me! Definitely something I need to work on.

Ashlee Caldwell

Perfect for me,  I have about 30-45 mins in morning to workout n this end summer challenge has been perfect to get me back on track! I signed up for the elevate but workouts are to long for what I have time for so doing this one instead

W2/D2 PUSH + ABS

Emily Everett

Arisa

Barely made it through that super set!!! Kicked my butt

Alea

W2/D3 GLUTES

Jessica

Hayley

W2/D4 PULL + ABS

Ally

nikki

W2/D5 optional: SWEAT CHALLENGE

Jennifer

W3/D1 Heavy Leg Day

First workout after a week off- this was the perfect challenge

Obsessed with your workouts  🔥🔥🔥🔥

W3/D2 Push + Abs

W3/D3 Glutes

Marissa Montilva

Sarah Zabawa

W3/D4 PULL + ABS

W3/D5 optional: SWEAT CHALLENGE

Liani

W4/D1 HEAVY LEG DAY

I think I’m starting to like the dumbbell only workouts better than the gym program! Arms are on fire after this one🔥🔥

Lindsey

W4/D2 PUSH + ABS

W4/D3 GLUTES

Rachel

W4/D4 PULL + ABS

Got my heart going … that was so rewarding 💪

Short and sweet, but the sweat was real! 🥵

W4/D5 optional: SWEAT CHALLENGE

Oh my gosh my quads on this workout🥵 love leg day

W5/D1 HEAVY LEG DAY

Two point planks might be the hardest thing I’ve ever done

W5/D2 PUSH + ABS

Perfect Sunday workout. Let’s feeling strong AF !

Killer glute day!!! Exactly what I needed!

W5/D3 GLUTES

Arms are noodles and abs are sore. Very satisfying workout

W5/D4 PULL + ABS

W5/D5 optional: SWEAT CHALLENGE

My legs are feeling it after this one 🥵👏🏼

McKenzie

W6/D1 HEAVY LEG DAY

My shoulders were burning after this one!

W6/D2 PUSH + ABS

Erika

Amanda

W6/D3 GLUTES

W6/D4 PULL + ABS

Tuscani

Took me about an hour but wow this was a hard one but it felt good! Love the sweat challenges!

W1/D3 Glutes

Community

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