Name: Playbook - Alex Rice - W3/D3 Legs (Quads + Glutes)
Uploaded: 2024-03-29T18:23:03.943Z
Duration: 60 min
Description: W3/D3 Legs (Quads + Glutes)

I love these training with basic but killer exercises

Susana

Nicole

Amazing 😥😥 but dead after that last set

Haley Fenton

Patricia

My quads and glutes were on fire after that one 🔥🔥🔥

Mary Wagner

1st---I PRd on squats
2nd--that goblet squat superset 🥵

Victoria

Madyson

Rachel

Crystal

Angela

The leg shake is how I know I’m working hard 💪🏼

Mataya

Grace

Daryan

Allyssa Greene

Marcie

Kylie

Emily Pearce

Aterra

Kenzie

Martha

Abby

Isabel

Omg I loved this 😩 my quads feel like superstars 🤩

Davina

LET'S TRAIN QUADS AND 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. Barbell back squat 5 sets | 12,10,8,6,4. **increase weight as you go down in reps

2a. Dumbbell walking lunges 3 sets | 6-8 (each) reps

3a. Cable glute kickbacks 3 sets | 10-12 (each) reps

SUPERSET
4a. DB Heels elevated goblet squat 3 sets | 8-10 reps
4b. Heels elevated goblet squat 3 sets | 8-10 reps

- 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

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- Attach the cable to your ankle
- Get into a forward leaning position, holding the cable machine for support 
- Push back and up with your foot, extending your leg back and upward
- Lower your leg back down to starting position with control
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback

SUPERSET
4a. DB Heels elevated goblet squat 3 sets | 8-10 reps
4b. Heels elevated goblet squat 3 sets | 8-10 reps

- 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

- Stand with feet shoulder width apart and heels elevated (onto a plate or DB)
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Heels elevated air squat

SUPERSET

W3/D3 Legs (Quads + Glutes)

Something I need to really start doing! Thank you!

Ana duncan

After a long break, I’m back at it. 25 minutes later I’ve warmed up! I do this plus I add a few of my own moves!

Heidi

LOWER WARM UP

It was amazing. It helps me with my back pain!!

Sabina

Antonia Westphal

UPPER WARM UP

Karen

Alicia

Love the pyramid and drop sets incorporated 🩷

Lauren

W1/D1 Legs (Glute Focused)

Gisele Rigo

Kimberly

W1/D2 Shoulders and Back

Oh my godddd. What a workout! Totally thought it would never end but in the best way 🤣

W3/D3 Legs (Quads + Glutes)

Community

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