Name: Playbook - Alex Rice - W5/D1 Legs (Glute Focused)
Uploaded: 2024-03-29T18:23:04.185Z
Duration: 45 min
Description: W5/D1 Legs (Glute Focused)

Kelsey

Ashley

Let’s are definitely feeling it after this one!🥵🦵🏼

Natalee Arredondo

I LOVEDDD IT ❤️‍🔥 So simple but so challenging, quick and efficient!!!

Vanessa

Kathleen

Hayley

Sweating 
Heart rate is up on those step ups

Debbie

Janet

Day 1: Legs (Glute Focused)

1a. Dumbbell Hip Thrust 4 sets | 10, 10, 20, 20 (use a heavy weight for the first 2 sets, then a lighter weight for the next 2 sets) 

2a. Dumbbell Step Ups 4 sets | 8-10ea

3a. Dumbbell Sumo RDL 4 sets | 8-10
3b. Dumbbell Single Leg Hip Thrust 4 sets | 10-12ea

4a. Weighted Wall Sits 3 sets | 1 min

- 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
- 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 Hip Thrust

- Hold onto a rack for support, opposite hand holding a dumbbell
- Stand upright 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

8-10 reps each leg

Dumbbell Step Ups

3a. Dumbbell Sumo RDL 4 sets | 8-10
3b. Dumbbell Single Leg Hip Thrust 4 sets | 8-10ea

- Stand with your feet wide and toed out, a dumbbell in each hand
- 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 Sumo RDL

- 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

8-10 ress each leg

Dumbbell Single Leg Hip Thrust

Superset

- Sit against a wall, holding two dumbbells at your shoulders, legs and hips bent at 90 degrees
- Hold this position for time

Weighted Wall Sit

W5/D1 Legs (Glute Focused)

It was really good, I was just wondering for every workout do I have to slide the workout to the next? Or it changes workouts by itself?

Ericka

Linzy

Monse

UPPER BODY WARM UP

Kirsty

This alone got my heart rate to 180 😅 good warm up !

Aleia

Emmalea

LOWER BODY WARM UP

Jennifer

Casey

Amanda Del Rio

W1/D1 Legs (Glute Focused)

Lexi

Only my second workout and I’m loving them! I really love seeing you do the exercises because it reminds me to slow down and make sure I have proper form.

Eleanore

Good arm workout ! Enjoyed it and not too tired so I didn’t over do it like I did the legs 😅 W1D2 done might even through in some abs

W1/D2 Shoulders and Back

The 1 min wall sits were absolutely killer! Great way to end a great workout!

Ashlee Caldwell

Nina

Brenda

W1/D3 Legs (Quads and Glutes)

I finished this a lot faster than I’ll thought I would but it was an amazing workout! I loved the supersets!

Renee

Sooo good! Made me remember my love of upper body workouts 👏🏼👏🏼👏🏼

W1/D4 Chest and Arms

Christine

Sara Beth

W2 babbby and my legs are still so sore haha those extended lunges were rough 😅🏋🏽‍♀️ done and dusted

W2/D1 Legs (Glute Focused)

simple, quick and superrrr effective!  shoulder burn 100/10 👏🏼👏🏼

Shoulders are on 🔥 and I’m feeling strong 💪🏽

Brenlee

Zuleika

W2/D2 Shoulders and Back

Fell off for a week but hopped right back in to W2 D3 and ofcourse taking a break it was a rough one 🥵🥵 makes you realize how important it is to be consistent haha

W2/D3 Legs (Quads and Glutes)

Arm days are my favorite ☺️ but them planks man 😅

The plank up downs were very humbling 😅

Those planks 😅 a good way to start my monday!

W5/D1 Legs (Glute Focused)

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