Name: Playbook - Alex Rice - W4/D3 Legs (Quads and Glutes)
Uploaded: 2024-03-29T18:23:04.902Z
Duration: 45 min
Description: W4/D3 Legs (Quads and Glutes)

Ana Reyes

Ekaterina

Lizbeth

Fire!!! Love it… I’m doing it at home, so heading over to the home version for cable kickbacks.

Heidi

Claire

Hayley

Jackie

Davina

Hi Alex, 
Thank you for creating this workout program! I’m in week 4. I love all the workouts but I’d love to use some gym machines as well, maybe add to program?

Cathy

Teresa Rosalez

Lindsey

Isabel

actually really enjoyed this workout. simple but effective

kristy piwcio

Alena

Love this workout. Legs were shaking, dripping in sweat, and heart rate was up.

Lyndzee

LOVED this workout! My booty was feelin’ the burrrrn!! Def one of my favorites! 🔥🔥🔥🦵🏼

Genesis

- 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 push through your heels to come back up

Barbell Back Squat

- Lay flat on your back
- Roll a barbell over your legs and let it rest where your hips bend (Consider using a pad that wraps around the barbell to cushion the weight against your body)
- Bend your knees, feet flat on the floor
- Place your hands around the barbell
- Use your heels to push your hips upward while you hold the barbell (Your shoulders and head will remain flat on the floor) with your body coming to a straight line from your shoulders to your hips
- Pause in this upward position, then slowly release back to the floor

Barbell Glute Bridge

3a. Dumbbell Forward Lunges 4 sets | 8-10ea
3b. Dumbbell Heels Elevated Goblet Squat 4 sets | 10-12

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs are bent to 90 degrees
- Drive out of your front foot to return to starting position
- Complete desired reps then repeat on the opposite side

8-10 reps each leg

Dumbbell Forward Lunge

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your heels elevated
- 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 Heels Elevated Goblet Squat

Superset

- Attach the cable to your ankle
- Get into a forward leaning position, holding the cable machine for support 
- Push back and up with your foot, extending your leg back and upward
- Lower your leg back down to starting position with control
- Complete desired reps then repeat on the opposite side

12-15 reps each leg

Cable Glute Kickback

W4/D3 Legs (Quads and Glutes)

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

Virginia

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

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

W4/D3 Legs (Quads and Glutes)

Community

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