Name: Playbook - Alex Rice - W6/D1 Lets (Glute Focused)
Uploaded: 2024-03-29T18:23:04.016Z
Duration: 60 min
Description: W6/D1 Lets (Glute Focused)

Lauren

Mataya

Aterra

Esmeralda

GLUTES!

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!

1a. Barbell RDL 4 sets | 5-7reps 

2a. Barbell Hip thrust 4 sets | 6-8 reps
***LAST SET | 10 full reps into 10 second pause

4a. Leg press - hight foot placement 3 sets | 8-10 reps 
ALTERNATIVE EXERCISE: sumo goblet squat

5a. Controlled Step ups 3 sets | 6-8 (each) reps

6a. cable glute med kickback 3 sets | 10-12 (each) reps

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower 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

Barbell RDL

LAST SET INSTRUCTIONS:
lighten the weight from previous sets
10 full reps into a 10 second pause/hold

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- 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

Barbell Hip Thrust

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your feet wide and toed out
- 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

ALTERNATIVE: Dumbbell Sumo Goblet Squat

- Hold onto a rack for support, opposite hand holding a dumbbell
- Lean forward slightly 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

Dumbbell Controlled Step Ups (Leaned Forward)

NOTE: Different than a regular cable glute kickback. The focus is on our glute medius. Make sure you’re going diagonal not straight back.

- Get cable machine into position and attachment ankle strap
- Lean slightly forward at a comfortable angle and keep a slight bend in the leg that’s on the ground
- Push diagonal and back with your foot, extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Glute Med Kickback

W6/D1 Lets (Glute Focused)

Something I need to really start doing! Thank you!

Ana duncan

Nicole

After a long break, I’m back at it. 25 minutes later I’ve warmed up! I do this plus I add a few of my own moves!

Heidi

LOWER WARM UP

It was amazing. It helps me with my back pain!!

Sabina

Antonia Westphal

UPPER WARM UP

Karen

Alicia

Love the pyramid and drop sets incorporated 🩷

W1/D1 Legs (Glute Focused)

Gisele Rigo

Kimberly

W1/D2 Shoulders and Back

Oh my godddd. What a workout! Totally thought it would never end but in the best way 🤣

Carly

I definitely didn’t read 30 sec as 30 reps on leg extensions🫡

Bre Chaires

W1/D3 Legs (Quads and Glutes)

Cinthya Ciprian

Patricia

Victoria

W1/D4 Chest and Arms + Abs

Amanda

Liza

Andrea

W1/D5 optional: Full Body

The kickback rdl’s made me sweat so much

Haley Fenton

Sunceri

W2/D1 Legs (Glute focused)

W2/D2 Shoulders and Back

Great workout!! I’m currently Dying 🫠

Kenia

W2/D3 Legs (Quads + Glutes)

Kennedi

I subbed 12 mins during the cable superset for 12 reps (because I assume that’s what you meant!!!)

Lindsay

W2/D4 Chest and Arms + Abs

Rachel

Brenda

W2/D5 optional: Full Body

W3/D1 Legs (Glute focused)

Great workout! Those 6 way raises HUMBLE you 😮‍💨

Marcie

W3/D2 Shoulders and Back

I love these training with basic but killer exercises

Susana

Amazing 😥😥 but dead after that last set

W3/D3 Legs (Quads + Glutes)

The core exercises were such a good finisher! 🔥

Mary Wagner

W3/D4 Chest and Arms + Abs

Emily Pearce

Jennifer

Kiara

W3/D5 optional: Full Body

Mariana

Great workout , I just got confused with the Bstance. Do we switch sides ?

Felicia Morales

W4/D1 Legs (Glute focused)

Loved this workout! Still struggling with the pull ups but seeing improvement!

Grace

W4/D2 Shoulders and Back

Erin

Great workout. I did mostly 12 instead of 8 reps

W4/D3 Legs (Quads + Glutes)

This BURNED especially the core exercises at the end, phewwww 😮‍💨😮‍💨😮‍💨😮‍💨

W4/D4 Chest and Arms + Abs

Great full body! On the first superset, it says reps of 1. I did 3 x 8!

Claire

Jade

W4/D5 optional: Full Body

I am absolutely crushed, great way to start my week 😈

Raised the weight for everything this week so definitely will be sorr

W5/D1 Legs (Glute focused)

Lateral raises kill me 💀 definitely feelin the burn

W5/D2 Shoulders and Back

Allyssa Greene

W5/D3 Legs (Quads + Glutes)

Really enjoyed this workout and pushed myself 💪🏼

W5/D4 Chest and Arms + Abs

Great full body to get the heart rate up!

Karla

Great full body day before a beach weekend

W5/D5 optional: Full Body

Waldo

Still struggling with doing a full pull up but I definitely go pull up farther then when I started 💪🏽 getting there!

W6/D1 Lets (Glute Focused)

Community

More workouts from Alex Rice