Name: Playbook - Alex Rice - W4/D1 Legs (Glute focused)
Uploaded: 2024-03-29T18:23:04.912Z
Duration: 45 min
Description: W4/D1 Legs (Glute focused)

every week the workouts just keeps getting better!!! 🔥🔥🔥🔥🔥

María

Patricia

Valerie

Geraldine Russo

Kelsey

Nicolle

Alejandra

Really worked on form this time and the workout was soo good🤩

Brittany

Jennica

Ashley

Susana

Yahaira

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 DB frog stance hip thrust 4 sets | 8-10 reps

2a. DB single leg hip thrust 3 sets | 10-12 (each) reps

3a. Bulgarian SS 3 sets | 6-8 (each) reps

4a. DB sumo squat 4 sets | 12, 12, 6, 6 reps
****first 2 sets with a light/medium weight for 12 reps **last 2 sets with a heavy weight for 6 reps

5a. Curtsy lunge 3 sets | 6-8 (each) reps

- 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

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground
- Lean back so your shoulders are on the bench and position the dumbbell above your hips
- Raise one leg up
- Drive your hips up lifting the dumbbell 
- In the top position your knee 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
- Complete desired reps then repeat on the opposite side

Dumbbell Single Leg 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)

**first 2 sets with a lighter weight to get to 12 reps
**last 2 sets with a heavier weight to get to 6 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

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell Curtsy Lunge

W4/D1 Legs (Glute focused)

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

Kimberly

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!

Mikayla

Actually sweating buckets right now 🥵🔥

Brianna

W1/D5 optional: Full Body

Best step ups I’ve done. My quads cried 😅

Angie

💛Stephanie💛

W2/D1 Legs (Glute focused)

Roxy

W2/D2 Shoulders and Back

W2/D3 Legs (Quads + Glutes)

🔥🔥🔥💪 feeling stronger every day! Love your workouts!❤️

I like that the workout involves some ab exercises!

Supreet

W2/D4 Chest and Arms + Abs

Courtney

W2/D5 optional: Full Body

Love starting my week and mornings with these workouts!!

W3/D1 Legs (Glute focused)

Last 6 step should raides were a serious burner!!

Rebeca

W3/D2 Shoulders and Back

Mary

Is there an alternative for the elevated squats?

Serena

W3/D3 Legs (Quads + Glutes)

I would love more descriptions or videos on how to do the body weight tricep extensions. Something about it I do not understand.

W3/D4 Chest and Arms + Abs

Piper

Great way to start the day!  Love the shortness and balance of your workouts!!!

Tabatha

W3/D5 optional: Full Body

W4/D2 Shoulders and Back

nikki

W4/D3 Legs (Quads + Glutes)

I forgot to slide the complete bar yesterday.

W4/D4 Chest and Arms + Abs

The second round did not have a space to record my sets. Not sure if there was a reason or glitch?  Good workout though, damn! 💪🏼

Deanna Moreau

W4/D5 optional: Full Body

Hayley

W5/D1 Legs (Glute focused)

Side plank t raides killed me at the end! 😜

Who knew side plank t raise was a thing lol it got me 🔥

W5/D2 Shoulders and Back

The frog squats are killer! I would love tips on how to the goblet squats with a b-stance.

Izra Farhana Kasmani

W5/D3 Legs (Quads + Glutes)

Curls and tricep set didn’t have tracker. I wish I could have had the option to “add set”.

The last superset with 1 rep was confusing? Glitch maybe?

Kolby

Great workout! Love the alternatives and ab exercises.

W5/D4 Chest and Arms + Abs

Amanda

W5/D5 optional: Full Body

W6/D1 Lets (Glute Focused)

Shoulders shaking so good in the planks 😅

W6/D2 Shoulders and Back

I meant 5 ⭐️ but I was shaking when I hit the button 😂

The superset was my favorite 🙌🏼🔥

W6/D3 Legs (Quads and Glutes)

This program was amazing. I lost 14 pounds and have some muscle growth. I am doing the Summer Program next 🤗

Stacy Butler

My last workout of Home 2.0! Loved this program and feeling much stronger since Day 1🤩💪🏼

W4/D1 Legs (Glute focused)

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