Name: Playbook - Alex Rice - W3/D3 Legs (Quads and Glutes)
Uploaded: 2024-03-29T18:23:04.102Z
Duration: 45 min
Description: W3/D3 Legs (Quads and Glutes)

Wow!!! Those lunge holds were tough 😅😂🔥

Sara Beth

This one was roughhhh 🥵 one day I’ll be able to lunge hold but today was not the day and that okay 😅 haha

Aleia

Jaia

My quads are crying 😿 but in a good way

Kate

Roxy

Ashley

W3 D3 ✅ let’s are shaky! Great leg day! 🥵

Natalee Arredondo

Angela

Wow this workout was tough. My legs were shaking at the end of it

Natalie

This one was definitely harder! But so good

Vanessa

Sherrell

Well, this one was hard. I hurt my knee with the lunges hold. I couldn’t do the single leg RDL. was very very challenging for me😰 but I hope to get better and be able to do it in the future

Ana Wong

I am currently dying but loved every minute of it. My legs feel like jello 🙈

Maria

Suzie

Tammy

Done and filled with gratitude! These workouts are changing me for the better, inside and out❤️

Marjorie

Killer workout!! I loved it so much 🔥🙌🏽 Thank you Alex!

JacJesWil

Hayley

Jodi Payne

Legs were shaking at the end of this one, best leg burner yet!

Sydney Alery

Stephanie Decker

Dallas

Josie

Kellie

Janet

Day 3: Legs (Quads and Glutes)

1a. Heels Elevated Goblet Squat 4 sets | 10-12 

2a. Dumbbell Lunge Hold 4 sets | 6-8ea

3a. Weighted Wall Sit 30sec
3b. Bodyweight Wall Sit 30sec
3c. Dumbbell Single Leg RDL 3 sets | 8-10ea

4a. Dumbbell Sumo Goblet Squat 3 sets | 8-10

- 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

- Keep your chest up and hold dumbbells at your s shoulders
- Step back and lower your knee down until both legs are bent to 90 degrees
- Hold this position for desired time (5-10 seconds)
- Complete desired time then repeat on the opposite side

6-8 reps each leg

Dumbbell Lunge Hold

3a. Weighted Wall Sit 30sec
3b. Bodyweight Wall Sit 30sec
3c. Dumbbell Single Leg RDL 3 sets | 8-10ea

- Sit against a wall, holding two dumbbells at your shoulders, legs and hips bent at 90 degrees
- Hold this position for time

Weighted Wall Sit

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold this position for time

Wall Sit

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up by driving the hips forward, engaging your glutes and hamstrings
- Complete desired reps then repeat on the opposite side

8-10 reps each leg

Dumbbell Single Leg RDL

Tri-set

- 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

W3/D3 Legs (Quads and Glutes)

It was really good, I was just wondering for every workout do I have to slide the workout to the next? Or it changes workouts by itself?

Ericka

Linzy

Monse

UPPER BODY WARM UP

Kirsty

This alone got my heart rate to 180 😅 good warm up !

Emmalea

LOWER BODY WARM UP

Jennifer

Casey

Amanda Del Rio

W1/D1 Legs (Glute Focused)

Lexi

Only my second workout and I’m loving them! I really love seeing you do the exercises because it reminds me to slow down and make sure I have proper form.

Eleanore

Good arm workout ! Enjoyed it and not too tired so I didn’t over do it like I did the legs 😅 W1D2 done might even through in some abs

W1/D2 Shoulders and Back

The 1 min wall sits were absolutely killer! Great way to end a great workout!

Ashlee Caldwell

Nina

Brenda

W1/D3 Legs (Quads and Glutes)

I finished this a lot faster than I’ll thought I would but it was an amazing workout! I loved the supersets!

Renee

Sooo good! Made me remember my love of upper body workouts 👏🏼👏🏼👏🏼

W1/D4 Chest and Arms

Christine

W2 babbby and my legs are still so sore haha those extended lunges were rough 😅🏋🏽‍♀️ done and dusted

W2/D1 Legs (Glute Focused)

simple, quick and superrrr effective!  shoulder burn 100/10 👏🏼👏🏼

Shoulders are on 🔥 and I’m feeling strong 💪🏽

Brenlee

Zuleika

W2/D2 Shoulders and Back

Fell off for a week but hopped right back in to W2 D3 and ofcourse taking a break it was a rough one 🥵🥵 makes you realize how important it is to be consistent haha

W2/D3 Legs (Quads and Glutes)

Arm days are my favorite ☺️ but them planks man 😅

The plank up downs were very humbling 😅

Those planks 😅 a good way to start my monday!

W2/D4 Chest and Arms

Alicia

Rebecka

Courtney

W3/D1 Legs (Glutes Focused)

Good arm day man by the end my arms were struggling with just the 5pounders 😅 haha

Kolby

W3/D2 Shoulders and Back

Challenging but feeling like I had a great workout!

W3/D4 Chest and Arms

Great workout! Very knee friendly with people recovery from knee surgery like me :)

By far my favorite lower body day so far!!!!

W4/D1 Legs (Glutes Focused)

The dumbbell bent over alt rear delt fly was pictured as being alternating but describe as a single arm exercise so wasn’t sure what to do or how many reps. A bit confusing as a beginner looking for guidance! Had to modify the lateral raises because I had nothing to hold on to. Didn’t find this one as challenging but still good!

Great workout! 

The exercise where we have to hold onto a rack is a bit hard to do at home.

Supreet

Kelsey

W4/D2 Shoulders and Back

Sara Coop

That superset glute bridge + RDLs was 🤩🥵

W4/D3 Legs (Quads and Glutes)

Veronica Gable

W4 D4 done! Those supersets got my arms feeling it! 🥵

That’s was a great workout. I was wondering thou if there was a video you can upload explaining how we can tell if we are arching correctly.

Ally

W4/D4 Chest and Arms

Oksana

W5/D1 Legs (Glute Focused)

W5/D2 Shoulders and Back

Jessie

Great leg day! I was sweatingggg 🥵🙌🏼

W5/D3 Legs (Quads and Glutes)

Alt bicep curls - not sure if 7 reps total or 7 reps each arm, didn’t specify. Had to modify the body weight Tricep push-ups to my knees! Good burn.

Patricia

W5/D4 Chest and Arms

This was sooo hard. I couldn’t keep up. Maybe next time I hope to complete the last one 🥲🥲

Melanie

Feeling good 😅 definitely a spicy workout! 🍑

W6/D1 Legs (Glutes Focused)

I upped my weights this round and it was a tough one. Felt good though

W6/D2 Shoulders and Back

Needed a lot more rest time but great work out!

Those minutes Definitely went on longer than I expected. Legs are jello!!  I am feeling stronger so this was a great test to show that.

W6/D3 Legs (Quads and Glutes)

I just completed the 6 weeks!!! 
These workouts were amazing easy to follow and adjust when needed. 
Moving on to the 6 weeks gym challenge!

Yaaaaa! Made it all 6 weeks and ready to start again!

W3/D3 Legs (Quads and Glutes)

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