Name: Playbook - Alex Rice - W2/D3 Legs (Quads and Glutes)
Uploaded: 2024-03-29T18:23:04.016Z
Duration: 45 min
Description: W2/D3 Legs (Quads and Glutes)

Sara Beth

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

Aleia

Emmalea

Was kinda confused by the single round superset… and then i reached the end of the circuit and understood completely 😩😅

Kate

felt great!! perfect start to my wednesday early morning

Angie

Veronica Gable

Amazing workout! Those suitcase squats are 🔥

Brenlee

HOLY DHIDDBSNANOSJSB***** the suitcase squats… but why do I kinda like them 😌😌😌

Jaia

Very intense at the end with the suitcase squats 😀

Lesley

Monse

Nash

Ashley

Good one today. Felt good after a few days.

Stephanie Decker

Natalee Arredondo

Jessie

The hip thrust and step up make it hard to do superset due to the setup of the bench

Gemma

Patricia

Natalie

Erika

This was done in 30 minutes 😯 it felt longer because of how good I felt when done! 💪🏽

Vanessa

Emyly

Lindsey

Ana Wong

Tammy

I’ve been loving your program! Thanks so much for putting this together! 

If you’re able to edit the superset in this workout, the description says three sets but only lets you check off one round. Obviously not a big deal, but thought I’d let you know!

Addie

Sooooo good! My legs are on fire! 🔥🫶🏼

Dallas

Sydney Alery

Debbie

Laura Wagner

- Holding dumbbells at your sides
- 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

Dumbbell Forward Lunge

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet roughly shoulder width apart
- 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 Goblet 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

- Keep your chest up, holding the dumbbells at your sides, feet roughly shoulder width apart
- 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 Suitcase Squat

W2/D3 Legs (Quads and Glutes)

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

Linzy

UPPER BODY WARM UP

Kirsty

This alone got my heart rate to 180 😅 good warm up !

LOWER BODY WARM UP

Casey

Amanda Del Rio

My first day of this program, it was great!!!! 🔥💯

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

Christine

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

W2/D1 Legs (Glute Focused)

simple, quick and superrrr effective!  shoulder burn 100/10 👏🏼👏🏼

Shoulders are on 🔥 and I’m feeling strong 💪🏽

Zuleika

W2/D2 Shoulders and Back

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/D3 Legs (Quads and Glutes)

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