Name: Playbook - Alex Rice - W1/D3 Legs (Quads and Glutes)
Uploaded: 2024-03-29T18:23:03.977Z
Duration: 45 min
Description: W1/D3 Legs (Quads and Glutes)

The 1 min wall sits were absolutely killer! Great way to end a great workout!

Ashlee Caldwell

Nina

Brenda

Yazmin

I did it ! Man this was a rough one with me being so sore from the first leg day still 😅 but powered through it and felt good, on to the next 💪🏼

Aleia

Piper

Monse

Misty

Jaia

Very sweaty! Maybe I can't figure it out but having the ability to do seconds instead of minutes for wall sits would be helpful! A while minute is a LOT for beginners haha

Irina

I’ve never been challenged so much in my life!! Quads are on fire 🔥

Kate

Holy moly. My body amazes me at what it can do. Amazing workout.

Beth

Supreet

Camille

Rebeca

Crystal Robinson

Brenlee

Lesley

I MEANT TO PRESS 5 STARS BUT MY WHOLE BODY WAS SHAKING!!! 5/5!!!!!!🌟🌟🌟

Denise

Linzy

I couldn’t finish the workout because my legs were shaking so bad!! Definitely an awesome workout🔥

Kenli

Ashley

Natalee Arredondo

Still sore from Monday so only able to complete 80%. But I did it!! Those single hip raises were just not happening today.

Stephanie Decker

Jessie

Debby

Kelsey

Christina

Kristen

Chantel

Ileanna

My legs!! They’re all jello-y 😭 This was exactly what I needed to boost me through today, thank you!!

Alyssa

Nice and sweaty! I couldnt do the last 2 sets of wall sits with weights, but I will get there!

Jacqueline

Angela

Amazing workout. Defined felt it. Challenging 💪🏼

Ana Wong

Angélica

Elvira 💋

Yarilys Escobar

marisol

Got me on the wall sits! 30-40sec max, but so worth it!

Cristina

ashley

Did this in 30 minutes and wall sits killed me🫶🏼🎉

Martha

Awesome workout! I’m going to be feeling it tomorrow for sure.

Valen

Taylor Martin

Yesenia

Soooo good. My legs are on fire! 🔥🫶🏼

Dallas

Day 3: Legs (Quads and Glutes)

1a. Dumbbell Goblet Squats 4 sets | 12,10,8,6

2a. Dumbbell Kickstand RDL 3 sets | 8-10ea

3a. Bulgarian Split Squat (Upright) 3 sets | 6-8ea

4a. Dumbbell Single Leg Hip Thrust 3 sets | 8-10ea

5a. Weighted Wall Sits 3 sets | 30sec-1min

- 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

- 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

- 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

- 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

8-10 reps each leg

Dumbbell Single Leg Hip Thrust

- Sit against a wall, holding two dumbbells at your shoulders, legs and hips bent at 90 degrees
- Hold this position for time

Weighted Wall Sit

W1/D3 Legs (Quads and Glutes)

It was really good, I was just wondering for every workout do I have to slide the workout to the next? Or it changes workouts by itself?

Ericka

UPPER BODY WARM UP

Kirsty

This alone got my heart rate to 180 😅 good warm up !

Emmalea

LOWER BODY WARM UP

Jennifer

Casey

Amanda Del Rio

W1/D1 Legs (Glute Focused)

Lexi

Only my second workout and I’m loving them! I really love seeing you do the exercises because it reminds me to slow down and make sure I have proper form.

Eleanore

Good arm workout ! Enjoyed it and not too tired so I didn’t over do it like I did the legs 😅 W1D2 done might even through in some abs

W1/D2 Shoulders and Back

I finished this a lot faster than I’ll thought I would but it was an amazing workout! I loved the supersets!

Renee

Sooo good! Made me remember my love of upper body workouts 👏🏼👏🏼👏🏼

W1/D4 Chest and Arms

Christine

Sara Beth

W2 babbby and my legs are still so sore haha those extended lunges were rough 😅🏋🏽‍♀️ done and dusted

W2/D1 Legs (Glute Focused)

simple, quick and superrrr effective!  shoulder burn 100/10 👏🏼👏🏼

Shoulders are on 🔥 and I’m feeling strong 💪🏽

Zuleika

W2/D2 Shoulders and Back

Fell off for a week but hopped right back in to W2 D3 and ofcourse taking a break it was a rough one 🥵🥵 makes you realize how important it is to be consistent haha

W2/D3 Legs (Quads and Glutes)

Arm days are my favorite ☺️ but them planks man 😅

The plank up downs were very humbling 😅

Those planks 😅 a good way to start my monday!

W1/D3 Legs (Quads and Glutes)

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