Name: Playbook - Alex Rice - W1/D3 Legs (Quads and Glutes)
Uploaded: 2024-03-29T18:23:04.760Z
Duration: 45 min
Description: W1/D3 Legs (Quads and Glutes)

Sara

Gisele Rigo

I didnt get the 45. for Me it was More a 60 min Workout or More . I Would Love to See „Real“ 45 min Workouts :-)

So good! I really appreciate how you thoroughly explain the set up in each movement.

Jacquie

Felicia Morales

Manuela

Madi

Loved this challenge!! Those short rest times really did it 🔥🔥

Andrea

Tiera

Sonya

Can’t walk- can’t breathe- my legs look amazing 😵🥰

Abby

Ashley

Renata C

Grace

Damary

Lizbeth

Didn’t think I was ready for this one- but I did it and actually loved it.

Amber

Currently fighting a bit of quad tendinitis so took the weight down a bit and this workout still burned the quads WITHOUT creating the tendon pain 🙌🏼

Melissa

This was very challenging! 
I did this at home, so swapped out the last cable front squat for a goblet squat!

Heidi

Libby

Monica

Legs are literally shaking!! I haven’t really had a leg day like this before super happy

Georgia

Kristen

this one was tough!!!! legs were jello for two days after lol

April

Janaina

Lily

Best leg day I’ve had, literally couldn’t stand up after the Bulgarian split squats 🤩

Sydney Perry

Elizabeth

Amy Lanaville

Luca Légmán

Breezy

absolutely INTENSE. definitely a step up from week 1 day 1 legs in the best way. feeling drained but absolutely great 💪🏼❤️‍🔥

Maddi

Jessica

Liz Blackburn

Kicked my butt! So ready for rest day tomorrow

Jaylyn

Killer, in the best way possible 😮‍💨

Jackie

Karissa

Sonal

Tilly Burgess

Jeizel Lyn

Lizeth

Angela

Saba

Destiny

Paige

I can barely walk… great workout!!! 😭

Anna

Loved it! Perfect amount of sets, reps and rest periods! 🙌🏻 My 🦵🍑 feel 🔥

Davina

Had the shakes on the last movement. So good.

Ames

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- 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

- 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
- 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

6-8 reps each leg

Dumbbell Bulgarian Split Squat

- Start in a kickstand position (feet staggered)
- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells toward the floor
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

8-10 reps each leg

Dumbbell Kickstand RDL

- Keep your chest up, holding the attachment forward of the shoulders, 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

Cable Front Squat

W1/D3 Legs (Quads and Glutes)

Cecilia

very simple and i love the band at the end.

Angie

This is my favorite upper body warmup ❤️

UPPER BODY WARM UP

Great sequence to warm
Up the lower body!

LOWER BODY WARM UP

Brenda

This workout took me about 25 min.!! Shorter than expected, but finished very sweaty!!! 🔥🔥🔥

Ashlee Caldwell

joe-nato@hotmail.com

W1/D1 Legs (Glute Focused)

Virginia

Helena

W1/D2 Shoulders and Back

Having alternative exercises listed in case you aren’t able to complete the original one.

Kaisa Morstad

Dakota

W1/D4 Chest and Arms

Ana Reyes

Great! How do you view your weight from the previous workout without it resetting?

W1/D3 Legs (Quads and Glutes)

Community

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