Name: Playbook - Alex Rice - W3/D3 (Quads and Glutes)
Uploaded: 2024-03-29T18:23:04.876Z
Duration: 45 min
Description: W3/D3 (Quads and Glutes)

My lower back started to hurt. Any suggestions why? Had to stop in the middle of the superset.

Amanda

Great workouts i just would love to see some calves series included 🫶🏼🫶🏼

Renata C

The superset took me by absolute surprise. Amazing set, legs were jelly.

Paige

I loved the landmine superset (I end up resting between each move, so not sure if still a superset)! My legs are jelly already 🔥

Heidi

Georgia

April

Superset was rough but i‘m not sure if I was standing right for the B-stance RDL cause my back was hurting

Janaina

Natalie Pena

Elizabeth

Kenzie

Hii!! I tried to the front squat, but my fingers were hurting. Can I have some tips to do it better without hurting?

Nathalia

María Jesús

I struggled at the end but finished and feel great!

Rhea

Great workout! I had to do regular barbell squats because my chest is too big. Any tips on how to modify?

Claire

Stephanie

This workout was my favorite so far! My legs are dead

Anna

Brekanda

Anettia

Christina

A lot of new excises I’ve never done before. Love trying new things.

Lyndzee

Teresa Rosalez

This one felt intense! Definitely saving it for future use. 🔥

Vanessa

- Position the bar across the front of your shoulders
- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell Front Squat

- Stand in a split staggered stance
- Keep your chest up and bar positioned across the upper back
- 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

6-8 reps each leg

Barbell Stationary Lunge

3a. Landmine Sumo Squat 3 sets | 10-12
3b. Landmine B-Stance RDL 3 sets | 6-8ea

- Holding the end of the landmine bar forward off the body, feet wide and toed out
- Sit your hips back and down as you lower into a squat
- Reach parallel and push through your heels to stand up

Landmine Sumo Squat

- Hold the end of the landmine bar with one hand
- Standing in a staggered split stance (exaggerated B-stance position)
- Slowly lower the bar 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
- Complete desired reps then repeat on the opposite side

Landmine B-Stance RDL

Superset

- Stand in a split staggered stance, front foot elevated on a weight plate
- Keep your chest up and hold 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

10-12 reps each leg

Dumbbell Front Foot Elevated Lunge

W3/D3 (Quads and Glutes)

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

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?

W3/D3 (Quads and Glutes)

Community

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