Name: Playbook - Alex Rice - W5/D3 Legs (Quads and Glutes)
Uploaded: 2024-03-29T18:23:04.936Z
Duration: 45 min
Description: W5/D3 Legs (Quads and Glutes)

After a whole day of contemplation, I made it and loved every minute of it! I like the landmine versions ( I make a home set up with my barbell and a corner with a yoga mat!

Heidi

Destiny

Victoria

Stephanie

Ana Wong

Kenzie

Jessica

Claire

Isabel

kristy piwcio

Lindsey

Loved that i could do most of these sets at the same rack (really, all but the cable squat). Makes it easy at a busy gym, where i’m often waiting for someone to clear a space.

Melissa

- Position the bar across the front of your shoulders, elevate your heels onto a weight plate
- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell Heels Elevated Front Squat

- 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

6-8 reps each leg

Barbell Stationary Lunge

3a. Landmine Sumo Squat 3 sets | 10-12
3b. Landmine RDL 3 sets | 8-10

- Holding the end of the landmine bar forward off the body, feet wide and toed out
- Sit your hips back and down as you lower into a squat
- Reach parallel and push through your heels to stand up

Landmine Sumo Squat

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

Superset

- Keep your chest up, holding the attachment forward of the shoulders, feet roughly shoulder width apart
- 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

Cable Front Squat

W5/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

Lizbeth

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

Ana Reyes

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

W5/D3 Legs (Quads and Glutes)

Community

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