Name: Playbook - Alex Rice - W6/D1 Legs (Glutes Focused)
Uploaded: 2024-03-29T18:23:04.949Z
Duration: 45 min
Description: W6/D1 Legs (Glutes Focused)

Ekaterina

This workout looks easy but it’s not 😅

Lizbeth

Great lower body workout! 
I did feel like it was a bit longer than usual, not sure if was because most sets were 4 rounds.
I’m definitely going to have sore muscles tomorrow!

Heidi

Deadlifts got me sweatingggg from the get go

Georgia

Jenny

Elizabeth

Ana Wong

Kenzie

Honestly loved it so much!! I think this was the hardest workout of the program and the absolute bestttt

María Jesús

Yami

Brekanda

My cheeks have been shaking for a hot minute

Teresa Rosalez

cannot for the life of me figure out to do the bent leg abductions and feel it in the correct leg and not the leg not doing the workout

Kaeleigh

Alena

Megan

Anettia

- Stand in a wide toed out stance
- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Sumo Deadlift

- Start with a B-stance (toe to heel, feet staggered)
- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

8-10 reps each leg

Barbell B-Stance Hip Thrust

3a. Dumbbell Deficit Lunge 4 sets | 6-8ea
3b. Dumbbell RDL 4 sets | 8-10

- Begin by standing with both feet elevated on a weight plate
- Keep your chest up and hold dumbbells at your sides
- Step back and lower your knee down until both legs are bent to 90 degrees
- Drive through your front foot, bringing the back leg forward back to the starting position 
- Complete desired reps then repeat on the opposite side

6-8 reps each leg

Dumbbell Deficit Reverse Lunge

- 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

- 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, drive up to the starting position

Dumbbell Sumo Squat

- Stand tall with one shoulder next to the cable machine and your legs about shoulder-width apart
- An ankle attachment should be placed around the ankle that's farthest from the cable machine
- Place one hand on your hips, while your other hand is securely positioned on cable machine
- Raise the weighted leg out laterally as high as possible
- Pause and then reverse the motion back to starting position
- Complete desired reps then repeat on the opposite side 

12-15 reps each leg

Cable Bent Leg Abduction

W6/D1 Legs (Glutes Focused)

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

Ana Reyes

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

W6/D1 Legs (Glutes Focused)

Community

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