Name: Playbook - Alex Rice - W4/D1 HEAVY LEG DAY
Uploaded: 2024-03-29T18:23:03.969Z
Duration: 50 min
Description: W4/D1 HEAVY LEG DAY

Sara Coop

Jennica

Liani

I’m starting to notice a lot of changes in my body! Thanks 🙌🏽🔥🔥🔥

Melissa

Jessica

Martha

Great workout! Definitely got my heart rate elevated and legs burning

Erin Schisler

Leslie

Natalee Arredondo

Angela

Megan

Katherine

Tara Derr

Maria

LEG DAY!!

1a. Heels Elevated goblet squat 4 sets | 8-10 reps
**If you don't have anything to elevate your heels switch to a regular goblet squat

2a. Dumbbell Frog Stance Hip thrust 4 sets | 12-15 reps

3a. Controlled step ups 3 sets | 6-8 (each) reps 
**if you don't have a stable step up surface switch to stationary lunges

4a. Lying DB Leg Curls 3 sets | 12-15 reps

5a. Frog Squats 2 sets | 30 sec

- 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

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground in frog stance (soles together, resting on the outer edge of the feet)
- Lean back so your shoulders are on the bench and position the dumbbell above your hips
- Drive your hips up lifting the dumbbell 
- 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 your hips slowly

Dumbbell Frog Stance Hip Thrust

- Hold onto a rack for support, opposite hand holding a dumbbell
- Lean forward slightly in front of a flat bench or other raised platform
- Keep your eyes facing forward and a slight bend in your knees
- Lift one knee and step onto the platform with your foot
- Once your foot is firmly planted on the platform, use your heel and mid foot to lift your body up bringing your opposite foot up as well
- Pause briefly, then carefully lower yourself returning to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Controlled Step Ups (Leaned Forward)

- Lying in a Prone position on the floor
- Hold the dumbbell between both feet
- Curl the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings
- Lower the dumbbell with control

Dumbbell Lying Leg Curl

- Start by pushing your hips back and down, into a deep squat
- Bring your elbows to your knees and form a prayer with your hands
- Keeping your upper body low, raise your hips up, till you feel a slight stretch in your hamstrings
- Lower into a deep squat

Frog Squats

W4/D1 HEAVY LEG DAY

Angie

Debbie

Courtney

LOWER WARM UP

Monse

love this warm up! I’m new to this and it was so easy to follow and to complete

Jazmin Cardoza

UPPER WARM UP

Zhari

W1/D1 Heavy Leg Day

Great!!! Sweating like crazy, especially with my sweat band on

Donyale

Mari

Gisele Rigo

W1/D2 Push + Abs

Sooooo good!! Love how they aren’t complicated workouts and straight to the point!🥵🥵🥶

Liliana

Alana

W1/D3 Glutes

Mikayla

Hilda

W1/D4 Pull + Abs

Selina Rivera

Great quick sweat! Paired it with a mile warm up walk 🤘🏻

Kacie

W1/D5 optional: SWEAT CHALLENGE

Perfect workout.  On my second week.  Just enough time for me before work

kristin

Antonette

W2/D1 HEAVY LEG DAY

The skull crushers were so difficult for me! Definitely something I need to work on.

Ashlee Caldwell

Perfect for me,  I have about 30-45 mins in morning to workout n this end summer challenge has been perfect to get me back on track! I signed up for the elevate but workouts are to long for what I have time for so doing this one instead

W2/D2 PUSH + ABS

Emily Everett

Arisa

Barely made it through that super set!!! Kicked my butt

Alea

W2/D3 GLUTES

Hayley

W2/D4 PULL + ABS

Ally

nikki

W2/D5 optional: SWEAT CHALLENGE

Jennifer

W3/D1 Heavy Leg Day

First workout after a week off- this was the perfect challenge

Obsessed with your workouts  🔥🔥🔥🔥

W3/D2 Push + Abs

W3/D3 Glutes

Marissa Montilva

Sarah Zabawa

W3/D4 PULL + ABS

Taylor Martin

W3/D5 optional: SWEAT CHALLENGE

I think I’m starting to like the dumbbell only workouts better than the gym program! Arms are on fire after this one🔥🔥

Lindsey

W4/D2 PUSH + ABS

W4/D3 GLUTES

Rachel

W4/D4 PULL + ABS

Got my heart going … that was so rewarding 💪

Short and sweet, but the sweat was real! 🥵

W4/D5 optional: SWEAT CHALLENGE

Oh my gosh my quads on this workout🥵 love leg day

W5/D1 HEAVY LEG DAY

Two point planks might be the hardest thing I’ve ever done

W5/D2 PUSH + ABS

Perfect Sunday workout. Let’s feeling strong AF !

Killer glute day!!! Exactly what I needed!

W5/D3 GLUTES

Arms are noodles and abs are sore. Very satisfying workout

W5/D4 PULL + ABS

W5/D5 optional: SWEAT CHALLENGE

My legs are feeling it after this one 🥵👏🏼

McKenzie

W6/D1 HEAVY LEG DAY

My shoulders were burning after this one!

W6/D2 PUSH + ABS

Erika

Amanda

W6/D3 GLUTES

W6/D4 PULL + ABS

Tuscani

Took me about an hour but wow this was a hard one but it felt good! Love the sweat challenges!

W4/D1 HEAVY LEG DAY

Community

More workouts from Alex Rice