Name: Playbook - Alex Rice - W3/D3 Legs (Quads + Glutes)
Uploaded: 2024-03-29T18:23:04.890Z
Duration: 45 min
Description: W3/D3 Legs (Quads + Glutes)

Mary

Is there an alternative for the elevated squats?

Supreet

Serena

Patricia

Geraldine Russo

Nicolle

Alejandra

Brittany

Nadia Shipley

That superset got my legs on FIRE 🔥🥵

Natalee Arredondo

Elyse

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. DB Sumo squat 4 sets | 15, 12, 10, 8 **Increase weight as you go down in reps- your last set of 8 should be heavy

2a. Dumbbell walking lunges 4 sets | 6-8 (each) reps

3a. Heels elevated glute bridge 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

- 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

- 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

- Lie face up on the floor, with your knees bent and feet elevated 
- Place and hold a single dumbbell across your hips
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze your glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Hold the bridged position for a couple of seconds before easing back down

Dumbbell Heels Elevated Glute Bridge

- 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)

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

Tricia

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

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/D3 Legs (Quads + Glutes)

Community

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