Name: Playbook - Alex Rice - W1/D3 Legs (Quads and Glutes)
Uploaded: 2024-03-29T18:23:04.758Z
Duration: 45 min
Description: W1/D3 Legs (Quads and Glutes)

Zhari

Megan

Kimberly

My legs were still sore from monday,, today was a killer!!!

Angie

💛Stephanie💛

Was NOT ready for those Bulgarian split squats to be the second exercise of the day 😂🔥

Brianna

Monse

Lesley

Sherrell

The wall sits at the end… I’m deddd 🥲

Izra Farhana Kasmani

Geraldine Russo

My legs are shaking! Absolutely loved this workout!

Jessica

Madyson

Hayley

Chelsea

Josie

I finished W1D3!!! I’m so proud of myself bc I have been doing my workouts in the morning before everyone gets up, but the last 2 days of completing your workout has kicked my butt. I was so tired and had to sleep in today to recover. Anyway, I consumed a not very healthy dinner and decided that I needed to complete day 3 today.

Alejandra

Nicolle

Shelby

Merry

Claudia

Aleah

Me legs are jello!!! Limited workouts but you feel the burn😆

Yahaira

This was killer! Had to make a few adjustments, but got it done!!

Lucero

Kayla

Erika

Claire

Larissa

My legs are burning!! And they are getting stronger 🙌🏽 🔥 🦵

Melissa

Angela

Hi I have a question! When you have a set like 8-8-8-8 and then 4 times through. Does one time through mean just one 8 rep set or all 4?

Tori

Natalee Arredondo

the wall sits after the walking lunges 🥵🥵🥵

Ooof! That was a great workout. I was pretty sore from Day 1s workout, but I still managed to get through this one!

Veronica Gable

My legs are still sore from Day1. This workout kicked my butt. Tomorrow should be fun 😅

Lindsey

TIME TO TRAIN QUADS AND GLUTES

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

1a. Heels elevated goblet squat 3 sets | 10-12 reps

2a. Bulgarian Split Squat 3 sets | 8-10 (each) reps

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

4a. Walking lunges 3 sets | 6-8 (each) reps

5a. 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 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

- 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

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

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold this position for time

Wall Sit

W1/D3 Legs (Quads and Glutes)

love using this before my leg workouts! makes my workout more efficient and makes me feel stronger

Tricia

Nidia

i never knew how to properly warm up before my workouts but thanks to alex and this app, i do now!

LOWER WARM UP

Sofia

UPPER WARM UP

Loved this at home workout! Definitely felt in the glutes! 🍑

Ashlee Caldwell

Misty

Sydney

W1/D1 Legs (Glute Focused)

First official one done and dusted, thank you!

W1/D2 Shoulders and Back

Marisa

W1/D4 Chest and Arms + Abs

Loved this workout! I’m 11 months postpartum and started working out at home and this by far my favorite program to follow!

W1/D3 Legs (Quads and Glutes)

Community

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