Name: Playbook - Alex Rice - W3/D1 Legs (Glutes Focused)
Uploaded: 2024-03-29T18:23:04.862Z
Duration: 45 min
Description: W3/D1 Legs (Glutes Focused)

Sara

Ana Reyes

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

Virginia

Omg girl! I literally died! Such a great workout 🥹🙏🏽 thank you

Arline

Renata C

Samantha

Melissa

Lizbeth

🔥 I can feel my glutes on fire! I do this at home so substituted the last one for a lying leg curl ( with the dumbbell between my feet)!!

Heidi

Georgia

Kristen

My legs are shaking! And I love it! My favorite workout this week!

Brisa

Whoaaaaaa okay 2 hip thrust movements to start 🥵 one of my faves so far!!

Amaris

Cintia

The Hip thrust into bstance thrusts KILLLLL

Raiko

Elizabeth

Hayley

Martha

Yami

My legs burn! The ending exercise was a killer one!

Claire

I almost died😆 was very challenging for me. I thought I wouldn’t finish it. Took me more time than I expected, but did it💪🏼

Ana Wong

Edith

Legs are about to be jello 😅 hurts so good

Brielle

Danielle Wilson

Christina

kristy piwcio

Teresa Rosalez

For the b-stance hip thrusts - need clarification if each set of 10 should be performed on one leg or both

Dead 😅 needed this ass kicking after last weekend 💪🏼

Lindsey

Isabel

Great workout! My legs feel like jello 🔥

Ashley

Alyssa McNeal

Amanda Sengmanyvong

Another day leaving with the leg shakes 😅 I’ve never done leaning forward sumo squats before so that was new for me. I think I need to work on the form a little more but it was a really good workout. 💪🏼

Lyndzee

Vanessa

Day 1: Legs (Glutes Focused)

1a. Barbell Hip Thrust w/ Pulse 4 sets | 6-8

2a. Barbell B-Stance Hip Thrust 4 sets | 8-10ea

3a. Bulgarian Split Squats (Leaned Forward) 3 sets | 6-8ea
3b. Dumbbell Sumo Squat 3 sets | 10-12

4a. Seated Leg Curls 3 sets | 30sec - 1min

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- 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 half way down then back up to the top
- Lower your hips slowly all the way down

Barbell Hip Thrust w/ Pulse

- Start with a B-stance 
- 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

Barbell B-Stance Hip Thrust

3a. Bulgarian Split Squats (Leaned Forward) 3 sets | 6-8ea
3b. Dumbbell Sumo Squat 3 sets | 10-12

- Set up in a split stance position while grasping dumbbells by your side with a neutral grip
- Position the back foot on a bench or circular pad to increase the range of motion
- Lean forward slightly
- Descend by flexing the front knee and continue until the back knee touches the ground directly beneath the hip
- Drive through the front foot and extend the knee as you return to the starting position
- Complete desired reps then repeat on the opposite side

6-8 reps each leg

Dumbbell Bulgarian Split Squat (Leaned Forward)

- 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, drive up to the starting position

Dumbbell Sumo Squat

Superset

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

W3/D1 Legs (Glutes Focused)

Cecilia

very simple and i love the band at the end.

Angie

This is my favorite upper body warmup ❤️

UPPER BODY WARM UP

Great sequence to warm
Up the lower body!

Amber

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

Helena

W1/D2 Shoulders and Back

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

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

W3/D1 Legs (Glutes Focused)

Community

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