Name: Playbook - Alex Rice - W4/D1 Legs (Glute focused)
Uploaded: 2024-03-29T18:23:03.965Z
Duration: 60 min
Description: W4/D1 Legs (Glute focused)

Andrea

Mariana

Great workout , I just got confused with the Bstance. Do we switch sides ?

Felicia Morales

The back to back hip thrusts  🥵🥵🥵

Victoria

Mataya

Daryan

Grace

Gotta work on my form with deadlifts a bit but otherwise this workout was a KILLER. 😮‍💨😮‍💨

Marcie

Didn't want to get up this morning but these workouts always make me glad I did!

Emily Pearce

Allison

ELENEE

Christine

Åsa

STARTING THE WEEK OFF STRONG!

Remember to focus on form. Once form is nailed down- challenge yourself with the weight you are using. You are stronger than you think!

1a. Sumo deadlift 4 sets | 12, 10, 8, 6 reps
**Increase weight as you go down in reps

2a. Barbell Hip Thrust 4 sets | 4-6 (heavy) reps

3a. Barbell B-stance hip thrust 3 sets | 8-10 reps

4a. Bulgarian SS 3 sets | 8-10 (each) reps

5a. Glute med kickbacks 3 sets | 10-12 (each) reps

- Stand in a wide toed out stance
- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Sumo Deadlift

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- 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

Barbell Hip Thrust

- Start with a B-stance (toe to heel, feet staggered)
- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell B-Stance Hip Thrust

- Set up in a split stance position while grasping dumbbells by your side with a neutral grip
- Position the back foot on a bench or circular pad to increase the range of motion
- Lean forward slightly
- Descend by flexing the front knee and continue until the back knee touches the ground directly beneath the hip
- Drive through the front foot and extend the knee as you return to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squat (Leaned Forward)

NOTE: Different than a regular cable glute kickback. The focus is on our glute medius. Make sure you’re going diagonal not straight back.

- Get cable machine into position and attachment ankle strap
- Lean slightly forward at a comfortable angle and keep a slight bend in the leg that’s on the ground
- Push diagonal and back with your foot, extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Glute Med Kickback

W4/D1 Legs (Glute focused)

Something I need to really start doing! Thank you!

Ana duncan

Nicole

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 🤣

Carly

I definitely didn’t read 30 sec as 30 reps on leg extensions🫡

Bre Chaires

W1/D3 Legs (Quads and Glutes)

Cinthya Ciprian

Patricia

W1/D4 Chest and Arms + Abs

Amanda

Liza

W1/D5 optional: Full Body

The kickback rdl’s made me sweat so much

Haley Fenton

Sunceri

W2/D1 Legs (Glute focused)

W2/D2 Shoulders and Back

Great workout!! I’m currently Dying 🫠

Kenia

W2/D3 Legs (Quads + Glutes)

Kennedi

I subbed 12 mins during the cable superset for 12 reps (because I assume that’s what you meant!!!)

Lindsay

W2/D4 Chest and Arms + Abs

Rachel

Brenda

W2/D5 optional: Full Body

W3/D1 Legs (Glute focused)

Great workout! Those 6 way raises HUMBLE you 😮‍💨

W3/D2 Shoulders and Back

I love these training with basic but killer exercises

Susana

Amazing 😥😥 but dead after that last set

W3/D3 Legs (Quads + Glutes)

The core exercises were such a good finisher! 🔥

Mary Wagner

W3/D4 Chest and Arms + Abs

Jennifer

Kiara

W3/D5 optional: Full Body

Loved this workout! Still struggling with the pull ups but seeing improvement!

W4/D2 Shoulders and Back

Erin

Great workout. I did mostly 12 instead of 8 reps

W4/D3 Legs (Quads + Glutes)

This BURNED especially the core exercises at the end, phewwww 😮‍💨😮‍💨😮‍💨😮‍💨

W4/D4 Chest and Arms + Abs

Great full body! On the first superset, it says reps of 1. I did 3 x 8!

Claire

Jade

W4/D5 optional: Full Body

I am absolutely crushed, great way to start my week 😈

Raised the weight for everything this week so definitely will be sorr

W5/D1 Legs (Glute focused)

Lateral raises kill me 💀 definitely feelin the burn

W5/D2 Shoulders and Back

Allyssa Greene

W5/D3 Legs (Quads + Glutes)

Really enjoyed this workout and pushed myself 💪🏼

Aterra

W5/D4 Chest and Arms + Abs

Great full body to get the heart rate up!

Karla

Great full body day before a beach weekend

W5/D5 optional: Full Body

W6/D1 Lets (Glute Focused)

Waldo

Still struggling with doing a full pull up but I definitely go pull up farther then when I started 💪🏽 getting there!

W4/D1 Legs (Glute focused)

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