Name: Playbook - Alex Rice - W1/D3 Legs (Quads and Glutes)
Uploaded: 2024-03-29T18:23:03.781Z
Duration: 60 min
Description: W1/D3 Legs (Quads and Glutes)

Oh my godddd. What a workout! Totally thought it would never end but in the best way 🤣

Carly

Lauren

I definitely didn’t read 30 sec as 30 reps on leg extensions🫡

Bre Chaires

Nicole

Vanessa

This workout made me sweat so much, loved every second of this one.

Haley Fenton

Patricia

Mariana

Amazing sweat session ! Feeling motivated

Felicia Morales

Andrea

Omg I literally feel sick this was intense!!!

Lizbeth

Stacey

Anca

Straight to the point. Great burn! So much fun.

Ana Maria

Victoria

Rachel

Sara

Alondra

Mary Wagner

Daryan

Sabrina

Samantha

Mataya

Destiny

Instead of the leg press I did Bulgarian split squats and I got comfortable with 8 reps but I decided that today would be the day to do 10 .. it was terrible but I did it. Overall 10/10 😩

Marcie

Grace

Kenzie

I have been using the app for the last few months and its so worth it!!! 
I always leave the gym feeling so secure with myself. specially with the little demo videos . Super recommended !

Carolina

Paige Morin

I've always struggled with Bulgarian split squats but I love the specific details Alex gives on how to successfully and safely complete each exercise. Legs are tired but happy! 🦵

Emily Pearce

Georgia

Della

Ariel Morse

Jada Scott

Kaeleigh

Great workout. Focused a lot on mind-muscle connection on this one! The single leg press was a tough one.

Arexy Deleon

Shelley

I had to go lower on the weights today & the workout still killed my legs 🥵

Cheyenne

Brielle

I always hate single leg exercises but this was great!

Holly

Renata C

Abby

Christine

Lisset

TIME TO TRAIN QUADS AND GLUTES

Remember to focus on form, and challenge yourself with the weight you’re using!

1a. Barbell back squat 4 sets | 6-8 reps

2a. Single leg leg press 3 sets | 8-10 (each) reps
ALTERNATIVE: bulgarian split squats

3a. Assisted single leg RDL 3 sets | 8-10 (each) reps

4a. Heels elevated goblet squat 3 sets | 10-12 reps

5a. Leg Extensions 3 sets | 30 sec

- 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

- Keeping your back flat against the pad
- Place your foot midway on the platform
- Lower your leg toward your chest
- Drive through your heel to press the sled  back to starting position
- Complete desired reps then repeat on the opposite side

Single legged leg press

- 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

ALTERNATIVE: Dumbbell Bulgarian Split Squat (Leaned Forward)

- While supporting yourself with opposite arm
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

DB Assisted Single leg RDL

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your heels elevated
- 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 Heels Elevated Goblet Squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

W1/D3 Legs (Quads and Glutes)

Something I need to really start doing! Thank you!

Ana duncan

After a long break, I’m back at it. 25 minutes later I’ve warmed up! I do this plus I add a few of my own moves!

Heidi

LOWER WARM UP

It was amazing. It helps me with my back pain!!

Sabina

Antonia Westphal

UPPER WARM UP

Karen

Alicia

Love the pyramid and drop sets incorporated 🩷

W1/D1 Legs (Glute Focused)

Gisele Rigo

Kimberly

W1/D2 Shoulders and Back

Cinthya Ciprian

W1/D4 Chest and Arms + Abs

Amanda

Liza

W1/D5 optional: Full Body

The kickback rdl’s made me sweat so much

Sunceri

W2/D1 Legs (Glute focused)

W2/D2 Shoulders and Back

Great workout!! I’m currently Dying 🫠

Kenia

W2/D3 Legs (Quads + Glutes)

Kennedi

I subbed 12 mins during the cable superset for 12 reps (because I assume that’s what you meant!!!)

Lindsay

W2/D4 Chest and Arms + Abs

Brenda

W2/D5 optional: Full Body

W3/D1 Legs (Glute focused)

Great workout! Those 6 way raises HUMBLE you 😮‍💨

W3/D2 Shoulders and Back

I love these training with basic but killer exercises

Susana

Amazing 😥😥 but dead after that last set

W3/D3 Legs (Quads + Glutes)

The core exercises were such a good finisher! 🔥

W3/D4 Chest and Arms + Abs

Jennifer

Kiara

W3/D5 optional: Full Body

Great workout , I just got confused with the Bstance. Do we switch sides ?

W4/D1 Legs (Glute focused)

Loved this workout! Still struggling with the pull ups but seeing improvement!

W4/D2 Shoulders and Back

Erin

Great workout. I did mostly 12 instead of 8 reps

W4/D3 Legs (Quads + Glutes)

This BURNED especially the core exercises at the end, phewwww 😮‍💨😮‍💨😮‍💨😮‍💨

W4/D4 Chest and Arms + Abs

Great full body! On the first superset, it says reps of 1. I did 3 x 8!

Claire

Jade

W4/D5 optional: Full Body

I am absolutely crushed, great way to start my week 😈

Raised the weight for everything this week so definitely will be sorr

W5/D1 Legs (Glute focused)

Lateral raises kill me 💀 definitely feelin the burn

W5/D2 Shoulders and Back

Allyssa Greene

W5/D3 Legs (Quads + Glutes)

Really enjoyed this workout and pushed myself 💪🏼

Aterra

W5/D4 Chest and Arms + Abs

Great full body to get the heart rate up!

Karla

Great full body day before a beach weekend

W5/D5 optional: Full Body

W6/D1 Lets (Glute Focused)

Waldo

Still struggling with doing a full pull up but I definitely go pull up farther then when I started 💪🏽 getting there!

W1/D3 Legs (Quads and Glutes)

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