Name: Playbook - Alex Rice - W4/D3 Legs (Quads + Glutes)
Uploaded: 2024-03-29T18:23:03.976Z
Duration: 60 min
Description: W4/D3 Legs (Quads + Glutes)

Erin

Great workout. I did mostly 12 instead of 8 reps

Sunceri

Andrea

Those barbell lunges get me every time 😩 feels so good tho!!

Mataya

Daryan

Killer for sure… realized today I have been doing drop sets wrong 🥲

Tammy

Leg extension machine was broken so had to improvise. Legs are still hurtin tho 🥵

Grace

WOW this workout was HARD but in the best way, my quads are on 🔥

Marcie

Kenzie

Sarah

Jade

Christine

QUADS + GLUTES

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. barbell pause squat 4 sets | 5-7 reps

2a. barbell stationary lunge 4 ses | 6-8 (each) reps

SUPERSET
3a. Controlled step ups 3 sets | 6-8 (each) reps
3b. Kickstand RDL 3 sets | 8-10 (each) reps

4a. Single leg extensions 2 set | 10-12 (each) reps
5a. Leg extensions 1 set | DROPSET

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and pause for 2-3 seconds 
- Push through your heels to stand up

Barbell Pause Back Squat (2-3 sec)

- Stand in a split staggered stance
- Keep your chest up and bar positioned across the upper back
- 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

Barbell Stationary Lunge

SUPERSET
3a. Controlled step ups 3 sets | 6-8 (each) reps
3b. Kickstand RDL 3 sets | 8-10 (each) reps

- 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)

- Start in a kickstand position (feet staggered)
- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells toward the floor
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Dumbbell Kickstand RDL

SUPERSET

**last set is a drop set
- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single Leg Extension

**DROP SET
-start with heavy weight: do as many as you can
-drop to medium weight: do as many as you can
-drop to light weight: do as many as you can

 Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

W4/D3 Legs (Quads + Glutes)

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

Victoria

W1/D4 Chest and Arms + Abs

Amanda

Liza

W1/D5 optional: Full Body

The kickback rdl’s made me sweat so much

Haley Fenton

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

Emily Pearce

Jennifer

Kiara

W3/D5 optional: Full Body

Mariana

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

Felicia Morales

W4/D1 Legs (Glute focused)

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

W4/D2 Shoulders and Back

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

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/D3 Legs (Quads + Glutes)

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