Name: Playbook - Alex Rice - W5/D5 optional: Full Body
Uploaded: 2024-03-29T18:23:04.982Z
Duration: 45 min
Description: W5/D5 optional: Full Body

Rebeca

Amanda

FULL BODY WORKOUT

Remember to focus on your form! Once you feel comfortable with the form, challenge yourself with the weight you're using. You are stronger than you think!

SUPERSET
1a. DB sumo squat pulses 4 sets | 10-12 reps
1b. DB RDL 4 sets | 8-10 reps

2a. DB pullover 3 sets | 10-12

SUPERSET
3a. hand release push ups 3 sets | 8-10 reps
3b. leg raise to hip raise 3 sets | 8-10 reps

4a. 6 way raise 3 sets | 6-8 reps

SUPERSET
1a. DB sumo squat pulses 4 sets | 10-12 reps
1b. DB RDL 4 sets | 8-10 reps

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- 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
- Pulse up and down slightly for time or reps

Dumbbell Sumo Squat Pulses

- 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 RDL

SUPERSET

- Start lying on a bench with only your upper back/shoulders across the bench
- Place your feet firmly on the floor and place your hips just slightly below the bench (Your head should be off the bench too)
- Grab the upper head of the dumbbell with both hands and hold it straight over your chest, with your arms extended but keeping a small bend on the shoulders
- Both palms should be pressing against the underside of one of the sides of the dumbbell
- While keeping your arms straight, lower the weight slowly in an arc behind your head
-  Make sure your core is engaged and you’re paying attention to your chest and back muscles
- Lower the dumbbell until the head you’re holding reaches around the same height as your head
- Bring the dumbbell back to the starting position keeping your arms extended and your midline engaged

Dumbbell Pullover

SUPERSET
3a. hand release push ups 3 sets | 8-10 reps
3b. leg raise to hip raise 3 sets | 8-10 reps

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand Release Push Ups

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- Once your legs are extended, engage your core, raise your hips off the ground
- Slowly lower your hips down

Leg Raise to Hip Raise

- From a standing position
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Move the dumbbells to forward of the shoulders
- Raise the dumbbells to overhead
- Reverse the sequence back down to starting position

Dumbbell 6 Way Raise

W5/D5 optional: Full Body

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!

Supreet

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!!

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.

Patricia

Nicolle

W3/D4 Chest and Arms + Abs

Piper

Great way to start the day!  Love the shortness and balance of your workouts!!!

Tabatha

Jennica

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

nikki

W4/D3 Legs (Quads + Glutes)

I forgot to slide the complete bar yesterday.

Alejandra

Brittany

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

Kelsey

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

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🤩💪🏼

W5/D5 optional: Full Body

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