Name: Playbook - Alex Rice - W2/D1 Legs (Glute Focused)
Uploaded: 2024-03-29T18:23:03.994Z
Duration: 45 min
Description: W2/D1 Legs (Glute Focused)

Christine

Sara Beth

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

Aleia

She really knows how to toast up the glutes. HOLY COW 🐮 🔥

Kate

love starting my day with a great leg day,, happy monday

Angie

Brenlee

Linzy

Monse

Good workout. I can totally feel my hammies. Next time I need to up my weights.

Nash

Ashley

Perfect alternate from gym guides if not feeling well, still got it done!

Amber

Natalee Arredondo

Gonna feel that one tomorrow. Good work out.

Stephanie Decker

Jessie

Susana

Why does it always seem easy when I read through the workout, but then I am drenched when I’m done and sore for several days? Another good workout, thanks Alex!

Angela

Vanessa

It would be awesome to have videos of you doing the entire workout, while we follow along! Also, it could help if there was a video of you showing how to properly set up rather than just having readable instructions on how to set up.

Sandra

Great workout! I had to modify it a little bc I can’t do pulse squats due to my knees but slowly was able to do regular squats.

Great workout! Those reverse hyped are 🤯😮‍💨

Jasmine

Really challenging 👍🏻 The reverse hypers took a bit to get used to but I love super targeted glute exercises like that. Ty!

Suzie

Bronwyn

Ana Wong

Tammy

Yarilys Escobar

Cristina

Martha

I’m a little behind but catching up. Love your workouts.

Kimmy

Taylor Martin

Deanna Moreau

Hailey

Great workout!!
I love the rest timer. Helpful feature.

Michelle Andrews

Jackie

Janet

Debbie

Stephanie

- Stand in a split staggered stance
- Tip your chest forward slightly, holding dumbbells at your sides
- 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

8-10 reps each leg

Dumbbell Stationary 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

3a. Dumbbell Sumo Squat Pulses 4 sets | 10-12
3b. Dumbbell B-Stance Hip Thrust 4 sets | 8-10ea

- 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, stand up 1/2 and back down

Dumbbell Squat Pulse

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground in a B-stance position (heel to toe, pushing through fully planted foot)
- 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
- Complete desired reps then repeat on the opposite side

8-10 reps each leg

Dumbbell B-Stance Hip Thrust

Superset

- Begin in a prone position with your legs off the bench 
- Keeping your heels close together and knees bent to 90 degrees 
- Lift your legs up until your knees are even with your back, engage your glutes
- Lower your labs with control
- Keeping your back in a neutral position through the moment

Reverse Hyper

W2/D1 Legs (Glute Focused)

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

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

Ashlee Caldwell

Nina

Brenda

W1/D3 Legs (Quads and Glutes)

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

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!

W2/D4 Chest and Arms

Alicia

Rebecka

Courtney

W3/D1 Legs (Glutes Focused)

Good arm day man by the end my arms were struggling with just the 5pounders 😅 haha

Kolby

W3/D2 Shoulders and Back

Wow!!! Those lunge holds were tough 😅😂🔥

This one was roughhhh 🥵 one day I’ll be able to lunge hold but today was not the day and that okay 😅 haha

Jaia

W3/D3 Legs (Quads and Glutes)

Challenging but feeling like I had a great workout!

W3/D4 Chest and Arms

Great workout! Very knee friendly with people recovery from knee surgery like me :)

By far my favorite lower body day so far!!!!

W4/D1 Legs (Glutes Focused)

The dumbbell bent over alt rear delt fly was pictured as being alternating but describe as a single arm exercise so wasn’t sure what to do or how many reps. A bit confusing as a beginner looking for guidance! Had to modify the lateral raises because I had nothing to hold on to. Didn’t find this one as challenging but still good!

Great workout! 

The exercise where we have to hold onto a rack is a bit hard to do at home.

Supreet

Kelsey

W4/D2 Shoulders and Back

Sara Coop

That superset glute bridge + RDLs was 🤩🥵

W4/D3 Legs (Quads and Glutes)

Veronica Gable

W4 D4 done! Those supersets got my arms feeling it! 🥵

That’s was a great workout. I was wondering thou if there was a video you can upload explaining how we can tell if we are arching correctly.

Ally

W4/D4 Chest and Arms

Oksana

W5/D1 Legs (Glute Focused)

W5/D2 Shoulders and Back

Great leg day! I was sweatingggg 🥵🙌🏼

W5/D3 Legs (Quads and Glutes)

Alt bicep curls - not sure if 7 reps total or 7 reps each arm, didn’t specify. Had to modify the body weight Tricep push-ups to my knees! Good burn.

Patricia

W5/D4 Chest and Arms

This was sooo hard. I couldn’t keep up. Maybe next time I hope to complete the last one 🥲🥲

Melanie

Feeling good 😅 definitely a spicy workout! 🍑

W6/D1 Legs (Glutes Focused)

I upped my weights this round and it was a tough one. Felt good though

W6/D2 Shoulders and Back

Needed a lot more rest time but great work out!

Sherrell

Those minutes Definitely went on longer than I expected. Legs are jello!!  I am feeling stronger so this was a great test to show that.

Jodi Payne

W6/D3 Legs (Quads and Glutes)

I just completed the 6 weeks!!! 
These workouts were amazing easy to follow and adjust when needed. 
Moving on to the 6 weeks gym challenge!

Yaaaaa! Made it all 6 weeks and ready to start again!

W2/D1 Legs (Glute Focused)

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