Name: Playbook - Alex Rice - W3/D1 Legs (Glute focused)
Uploaded: 2024-03-29T18:23:04.876Z
Duration: 45 min
Description: W3/D1 Legs (Glute focused)

Love starting my week and mornings with these workouts!!

Angie

Tricia

Supreet

Feeling so good after this workout 💪🏻💦

Brianna

W3D1 done and dusted!!! Very challenging but sooo good 😮‍💨 loved the update btw!!

Nicolle

I didn’t think I would be able to finish , but I DID!

Alejandra

Merry

Brittany

Wowowow! It hurts so good! Just what I needed. Thank you. 🫠🔥🔥

Aleah

Thank you for making me feel strong and see results! 💪

Ashley

Loved this one, not so much single thrusts but such a good one!

Amber

Renata C

LET'S TRAIN GLUTES!

Remember form is most important. Once you have the form nailed down, challenge yourself with the weight you're using. If you are flying through your exercises- it's probably time to see if you can use heavier weights.

1a. DB Sumo Goblet squat 4 sets | 8-10

2a. DB RDL 4 sets | 6-8 reps **if you don't have heavy enough weight, aim for 10 reps

3a. DB Single leg hip thrust 4 sets | 8-10 (each) reps

4a. Dumbbell reverse lunge 3 sets | 6-8 (each) reps
 
5a. Reverse Hypers 3 sets | 30 sec
ALTERNATIVE EXERCISE: Lying leg curls 30 sec

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet wide and toed out
- 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 Sumo Goblet Squat

- 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

- 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
- Raise one leg up
- Drive your hips up lifting the dumbbell 
- In the top position your knee 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

Dumbbell Single Leg Hip Thrust

- 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

- 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

- Lying in a Prone position on the floor
- Hold the dumbbell between both feet
- Curl the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings
- Lower the dumbbell with control

ALTERNATIVE: Dumbbell Lying Leg Curl

W3/D1 Legs (Glute focused)

love using this before my leg workouts! makes my workout more efficient and makes me feel stronger

Nidia

i never knew how to properly warm up before my workouts but thanks to alex and this app, i do now!

LOWER WARM UP

Geraldine Russo

Sofia

UPPER WARM UP

Loved this at home workout! Definitely felt in the glutes! 🍑

Ashlee Caldwell

Misty

Sydney

W1/D1 Legs (Glute Focused)

Zhari

First official one done and dusted, thank you!

Megan

Shelby

W1/D2 Shoulders and Back

W1/D3 Legs (Quads and Glutes)

Marisa

W1/D4 Chest and Arms + Abs

Loved this workout! I’m 11 months postpartum and started working out at home and this by far my favorite program to follow!

W3/D1 Legs (Glute focused)

Community

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