Name: Playbook - Alex Rice - W4/D3 Legs (Quads + Glutes)
Uploaded: 2024-03-29T18:23:04.936Z
Duration: 45 min
Description: W4/D3 Legs (Quads + Glutes)

Supreet

Patricia

nikki

Kelsey

Alejandra

Melanie Abian

Brittany

Jennica

Jessica

Susana

Natalie

Natalee Arredondo

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. Sumo goblet Squat 4 sets | 12, 10, 8, 6, reps **increase weight as you go down in reps

2a. Stationary lunge 4 sets| 6-8 (each) reps

SUPERSET
3a. Controlled step ups 3 sets | 6-8 (each) reps
ALTERNATIVE EXERCISE: B-stance goblet squat
3b. Kickstand RDL 3 sets | 8-10 (each) reps

4a. Copenhagen plank 3 sets | 30 sec- 1 min (each)
ALTERNATIVE EXERCISE: Wall sits 3 ses | 1 min

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet wide and toed out
- 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 Sumo Goblet Squat

- Stand in a split staggered stance
- Keep your chest up and hold dumbbells at your sides
- 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 Stationary Lunge

SUPERSET
3a. Controlled step ups 3 sets | 6-8 (each) reps
ALTERNATIVE EXERCISE: B-stance goblet squat
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 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

ALTERNATIVE: Staggered Stance Goblet Split Squat

- 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

- In a side plank, place your top leg on a bench and your bottom leg under the bench
- Raise your hips until your body is in a straight line
- If you want a challenge, try this with straight legs

Copenhagen Plank

*CHALLENGE: hold weights on your shoulders

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold this position for time

ALTERNATIVE: Wall Sit

W4/D3 Legs (Quads + Glutes)

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

Geraldine Russo

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!

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.

Nicolle

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

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

María

Valerie

W4/D1 Legs (Glute focused)

W4/D2 Shoulders and Back

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 🙌🏼🔥

Ashley

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/D3 Legs (Quads + Glutes)

Community

More workouts from Alex Rice