Name: Playbook - Alex Rice - W4/D1 Legs (Glutes Focused)
Uploaded: 2024-03-29T18:23:04.890Z
Duration: 45 min
Description: W4/D1 Legs (Glutes Focused)

Virginia

Laura

Melissa

Lizbeth

Haley

Heidi

Georgia

Kristen

Love these workouts but my back ends up super sore afterwards. I keep trying to adjust my form and sometimes it works, just can’t seem to stay consistent. Any tips?

Brisa

Ana Wong

Kenzie

Jessica

Erika

Davina

Belle

Marjorie

Teresa Rosalez

I love leg days! Your workouts absolutely obliterate me but I’m seeing so much progress! Thank you!!!

Alpha

Great 4th of Juy workout with my sis visiting from Guam.

Daisy

Alena

- 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

6-8 reps each leg

Barbell B-Stance Hip Thrust

- 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

- Start with the barbell on your upper back
- Step back with one foot and lower down until both legs are bent to 90 degrees
- Drive through your front foot, standing back up to starting position 
- Complete desired reps then repeat on the opposite side

8-10 reps each leg

Barbell Reverse Lunge

4a. DB Staggered Stance Goblet Squat 3 sets | 8-10
4b. DB RDL 3 sets | 10-12

- Start in a staggered split stance (exaggerated B-stance position) 
- Lower your back knee down until both legs are bent to 90 degrees
- Drive through your front foot, standing back up to starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell Staggered Stance Goblet Split Squat

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell RDL

Superset

W4/D1 Legs (Glutes Focused)

Cecilia

very simple and i love the band at the end.

Angie

This is my favorite upper body warmup ❤️

UPPER BODY WARM UP

Great sequence to warm
Up the lower body!

Amber

LOWER BODY WARM UP

Brenda

This workout took me about 25 min.!! Shorter than expected, but finished very sweaty!!! 🔥🔥🔥

Ashlee Caldwell

joe-nato@hotmail.com

W1/D1 Legs (Glute Focused)

Gisele Rigo

Helena

W1/D2 Shoulders and Back

Sara

I didnt get the 45. for Me it was More a 60 min Workout or More . I Would Love to See „Real“ 45 min Workouts :-)

W1/D3 Legs (Quads and Glutes)

Having alternative exercises listed in case you aren’t able to complete the original one.

Kaisa Morstad

Dakota

W1/D4 Chest and Arms

Ana Reyes

Great! How do you view your weight from the previous workout without it resetting?

W4/D1 Legs (Glutes Focused)

Community

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