Name: Playbook - Alex Rice - W1/D3 Lower Body
Uploaded: 2024-03-29T18:23:03.766Z
Duration: 30 min
Description: W1/D3 Lower Body

Hessah

Taylor

Ashley Arana

Marissa

Love these workouts! Being a flight attendant, I’ve always wanted a dumbbell workout for hotel gym & these are AMAZEBALLS!!!

Cheli

Vanessa Contreras

Casey

Super excited to start this program at the same time I’m starting nursing school. Gym time is my healthy mental time and these workouts are perfect for my crazy busy life, mama of 4, wife, and full time nursing student. Thank you!

Ana duncan

Elaine

Jaia

Done & dusted 🥵 that was the perfect quick workout I needed after this busy day 💪🏼

Samantha

Courtney

Erika

Adaleene

Heidi

Anna Shallue

Was not 30 minutes….. i cried half way during my set….. i think my butt was sweating thru my leggings…so hard 😓😫 ….

I’ll see yall tomorrow 🫶

Breezy

Honeydog73

Shelby

Katherine

Grace

Madyson

Whattttt wassss thattttt. My legs are on fireeeee

Alyssa

Zhari

Christine

Still sore from day 1 but here we are 👍🏼👍🏼

Kelly white

😰 Oh my goodness. The sweat pouring from my face! Loving these circuits!

Victoria

Lower Body! Let's get after it!

Circuit workouts mean short rest times, but that doesn't mean that you should pick a light weight. Choose a weight that you can use with the short rest times, but that is still a challenge for you!! As always, form comes first 💪🏼

Workouts will get more challenging throughout the 4 weeks, but still remain quick and effective.

Circuit #1: 3 Rounds
1a. DB Heels Elevated Goblet Squat 8-10 reps
1b. DB Reverse Lunge 6-8 (each) reps
1c. DB Hip Thrust 12-15 reps
1d. Kneeling Quad Extensions 10-15 reps

Circuit #2: 3 Rounds
2a. DB Assisted Step Ups - Glute Focused 6-8 (each) reps
2b. DB Sumo Squat Pulses 12-15 reps
2c. Clam Shells 10-12 (each) reps

Circuit #1: 3 Rounds
1a. DB Heels Elevated Goblet Squat 8-10 reps
1b. DB Reverse Lunge 6-8 (each) reps
1c. DB Hip Thrust 12-15 reps
1d. Kneeling Quad Extensions 10-15 reps

- 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

- Keep your chest up and hold dumbbells at your sides
- Step back and lower your knee down until both legs are bent to 90 degrees
- Drive through your front foot, bringing the back leg forward back to the starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell Reverse Lunge

- 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

MODIFICATION: hold onto something for assistance (as seen in video)

- Starting on your knees with your arms out in front of you
- Slowly lean back keeping your core engaged until you feel a stretch in your quads
- Use your quads and core to return to starting position

Kneeling Quad Extension

Circuit #1

Circuit #2: 3 Rounds
2a. DB Assisted Step Ups - Glute Focused 6-8 (each) reps
2b. DB Sumo Squat Pulses 12-15 reps
2c. Clam Shells 10-12 (each) reps

- 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

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
- Pulse up and down slightly for time or reps

Dumbbell Sumo Squat Pulses

- 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

Clamshells

Circuit #2

W1/D3 Lower Body

Excited to start this program! Just finished the Spring into Strength program and loved it! Will be interesting to see how circuit training goes.

Ashley

Busy and Built 11.27.23

Melissa

Andie

Megan

W1/D1 Lower Body

Estefani

What a great, quick workout! Kept me on track, focused, and was easy to do with a busy gym. ❤️

Sarah

W1/D2 Upper Body + Abs

So good!! Love having a quick yet effective workout to do, especially when I’m short on time + want a quick pump 💪🏼

W1/D4 Upper Body + Abs

Chelsea

That was a good way to get heart rate up👏

Tiffany

W2/D1 Lower Body

It was great! The workout is intense and fits my busy schedule.

Maria

Xenia

W2/D2 Upper Body + Abs

Jessica

Raiko

W2/D3 Lower Body

Great! Starting to see the increase in strength!

W2/D4 Upper Body + Abs

At first I thought this was gonna be easy but by the 2nd circuit.. ABSOLUTELY NOT!

Aurelia

W3/D1 Lower Body

Well, I needed a good upper body workout 💪 thanks!

Priscilla Quinonez

Jenna

W3/D2 Upper Body + Abs

Alexah Naccarato

W3/D3 Lower Body

Kennedy

W3/D4 Upper Body + Abs

The kneel to squat was HARD. But loved how technical and tough it was, had to force yourself to slow down to do the exercise correctly which made it even harder! Got my HR going up!

W1/D3 Lower Body

Community

More workouts from Alex Rice