Name: Playbook - Alex Rice - W2/D3 Legs (Quads and Glutes)
Uploaded: 2024-03-29T18:23:04.841Z
Duration: 45 min
Description: W2/D3 Legs (Quads and Glutes)

Priscilla Quinonez

Suzanne

Murdered. Feel like I am going to throw up

Amanda

Angie

Solid Friday kickoff workout 🏋️‍♀️

Melissa

Kate

I’m dying omg, my little legs are doneee!!! It’s was a great workout

Natalie Pena

Shelley

Was a great workout but from a long day at work I couldn’t get through it all. But definitely a killer 🔥

Sydney Perry

Megan

Many thanks i was lost but now feeling organized

Lateefa

Jackie

Elizabeth

Liliana

Carla

Edith

Belle

Jessica

1. 55
2. 65 - 75 - low day
3. 35 + 30
4. 30

Laura

Deviated from the plan just a bit but it was good.

Mayra Helguera

I liked everything except for the superset

Hannah Maroon

Esther

Danielle Wilson

Christina

Isabel

Lindsey

My quads and cheeks are trembling. Love it!

Teresa Rosalez

My quads were on fire by the end of this one…holy moly! 🔥

Nichole

this was my favorite one so far! My legs are still on fire!! 🔥

Samantha

Amanda Sengmanyvong

Vanessa

- Position the bar across your upper back
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs are bent to 90 degrees
- Drive out of your front foot to return to starting position
- Complete desired reps then repeat on the opposite side

6-8 reps each leg

Barbell Forward Lunge

- 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

3a. Dumbbell Hip Thrust 3 sets | 12-15
3b. Dumbbell Step Ups (Upright) 3 sets | 6-8ea

- 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

- Hold onto a rack for support, opposite hand holding a dumbbell
- Stand upright 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

6-8 reps each leg

Dumbbell Step Ups

Superset

- 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

W2/D3 Legs (Quads and Glutes)

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!

Heidi

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)

Gisele Rigo

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

Ana Reyes

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

W2/D3 Legs (Quads and Glutes)

Community

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