Name: Playbook - Alex Rice - W2/D1 Legs (Glute Focused)
Uploaded: 2024-03-29T18:23:04.775Z
Duration: 45 min
Description: W2/D1 Legs (Glute Focused)

Gisele Rigo

Ana Reyes

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

Jacquie

alejandra

Suzanne

My glutes were destroyed with the b stance hip thrusts🫨

Arline

Angie

Saturday morning burner! I was sweating bullets! Loved it!

Raven Symone

My heart rate is up and my legs feel tested 😍

Emily Pearce

Glutes were toast after the first excise whew

Melissa

Damary

My glutes were on fire after the second move! Loved every moment of it!

Heidi

Ashley

Providing alternative options for the barbell, it’s harder to use for beginners always

Iqra

Raiko

Those b stance hip thurst were the burner or burners

Sarah Zabawa

Made sure to add weight for the second week, really pushing me love it!!

Sydney Perry

Today was the first day in a very long time i was happy to come to the gym. This workout was perfect for what I mentally needed

Megan

Destiny

Liz Blackburn

Amazing workout!! Really enjoying eveylry single workout, short but powerful

Erika

Elizabeth

Tiffany

Liliana

Gabriela

A place to log weight. So that I have a quantitative metric to track.

Edith

Chey

Davina

Andrea

Alejandra

I love not jumping from machine to machine!

Paula

Fanny

Nice workout! I have not done some of these exercises before so it really got me burning!

Alyssa Gonzales

Esther

Lindsey

Christina

Teresa Rosalez

Rachel Martin

The cable squats were difficult to set up without bending my elbow.

Geovanna

- 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

- Start with a B-stance (toe to heel, feet staggered)
- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

8-10 reps each leg

Barbell B-Stance Hip Thrust

3a. Deficit Lunge (Leaned Forward) 3 sets | 6-8ea
3b. Dumbbell RDL 3 sets | 8-10

- Stand in a split staggered stance, front foot elevated onto a weight plate
- Keep your chest leaned forward slightly and bar positioned across the upper back
- Lower your back knee down until both legs are bent to 90 degrees
- Drive through your front foot, standing back up to starting position 
- Complete desired reps then repeat on the opposite side

6-8 reps each leg

Barbell Deficit Lunge (Leaned Forward)

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell RDL

Superset

- Stand in a wide toed out stance 
- Hold the cable rope attachment 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, drive up to the starting position

Cable Sumo Squat

W2/D1 Legs (Glute Focused)

Cecilia

very simple and i love the band at the end.

This is my favorite upper body warmup ❤️

UPPER BODY WARM UP

Great sequence to warm
Up the lower body!

Amber

Lizbeth

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

Sara

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 :-)

W1/D3 Legs (Quads and Glutes)

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

Kaisa Morstad

Dakota

W1/D4 Chest and Arms

Karina Blandon

W2/D2 Shoulders and Back

Priscilla Quinonez

Murdered. Feel like I am going to throw up

Amanda

W2/D3 Legs (Quads and Glutes)

I struggle with a couple because I’m too short 😣

Arms burning sooo good❤️‍🔥❤️‍🔥

Georgia

W2/D4 Chest and Arms

I like that there was a leg curl machine involved, felt safe

W3/D1 Legs (Glutes Focused)

Renata C

W3/D2 Shoulders and Back

My lower back started to hurt. Any suggestions why? Had to stop in the middle of the superset.

Great workouts i just would love to see some calves series included 🫶🏼🫶🏼

The superset took me by absolute surprise. Amazing set, legs were jelly.

Paige

W3/D3 (Quads and Glutes)

W3/D4 Chest and Arms

Laura

W4/D1 Legs (Glutes Focused)

Ekaterina

Running late this morning so changed a few SA exercises to regular ones

W4/D2 Shoulders and Back

W4/D3 Legs (Quads and Glutes)

Excellent chest and arms workout! My heart is pumping from the last move!

W4/D4 Chest and Arms

Always loved your workouts! Been ever since I found you on instagram you’ve been goals! So happy to be doing your program!

Chayryl

W5/D1 Legs (Glute Focused)

Kristel

W5/D2 Shoulders and Back

After a whole day of contemplation, I made it and loved every minute of it! I like the landmine versions ( I make a home set up with my barbell and a corner with a yoga mat!

Victoria

W5/D3 Legs (Quads and Glutes)

Natalee Arredondo

Awesome chest and arms sequence! I’m shaking. 
I did this at home so changed out the last cable exercise for close grip dumbbell curls!

W5/D4 Chest and Arms

This workout looks easy but it’s not 😅

W6/D1 Legs (Glutes Focused)

My heart is pumping! Loved it! I’m working out at home, so I did a landmine row instead of the cable row!

Great lift! I am not sure if it could be moved around but if you’re using the same equipment for a couple different lifts is it possible to move them around in the workout? For example, going from the bar to benches for me is halfway across the gym. Just like to try and keep the same space! Totally ok if it can’t be changed!

Claire

W6/D2 Shoulders and Back

Alma

W6/D3 Legs (Quads and Glutes)

I loved this program it taught me so much I didn’t know about movements! It had been awhile since I have been in a normal gym so this was great :)

W2/D1 Legs (Glute Focused)

Community

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