Name: Playbook - Alex Rice - W6/D3 Legs (Quads and Glutes)
Uploaded: 2024-03-29T18:23:04.960Z
Duration: 45 min
Description: W6/D3 Legs (Quads and Glutes)

Alma

Lizbeth

I loved this workout! Supersets were great!

Heidi

Kristel

Ekaterina

Kristen

Lily

April

Chey

Raiko

Jackie

Luca Légmán

Rocio

Teresa Rosalez

Emma

Alena

Routines like these make you feel powerful💕💕

Alexandra

Kaeleigh

Day 3: Legs (Quads and Glutes)

1a. Barbell Back Squat 4 sets | 6, 6, 10, 10 (two heavy weight sets for 6 reps and 2 lighter weight sets for 10 reps)

2a. Barbell Glute Bridge 4 set | 10-12

3a. Dumbbell Walking Lunge 4 sets | 8-10ea
3b. Dumbbell or Kettlebell Swing 4 sets | 10-12

4a. Dumbbell Heels Elevated Goblet Squat 3 sets | 10-12
4b. Weighted Wall Sit 3 sets | 30sec-1min

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Lay flat on your back
- Roll a barbell over your legs and let it rest where your hips bend (Consider using a pad that wraps around the barbell to cushion the weight against your body)
- Bend your knees, feet flat on the floor
- Place your hands around the barbell
- Use your heels to push your hips upward while you hold the barbell (Your shoulders and head will remain flat on the floor) with your body coming to a straight line from your shoulders to your hips
- Pause in this upward position, then slowly release back to the floor

Barbell Glute Bridge

3a. Dumbbell Forward Lunge 4 sets | 8-10ea
3b. Dumbbell or Kettlebell Swing 4 sets | 10-12

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs are bent to 90 degrees
- Drive out of your front foot to return to starting position
- Complete desired reps then repeat on the opposite side

8-10 reps each leg

Dumbbell Forward Lunge

- Start with dumbbell/kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift dumbbell/kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell/kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow dumbbell/kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell or Kettlebell Swings

Superset

4a. Dumbbell Heels Elevated Goblet Squat 3 sets | 10-12
4b. Weighted Wall Sit 3 sets | 30sec-1min

- Begin by holding a dumbbell vertically with both hands securely under the top part of the weight
- Assume a standing position with your heels elevated
- 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

Dumbbell Heels Elevated Goblet Squat

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold this position for time

Wall Sit

W6/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

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?

Jacquie

W2/D1 Legs (Glute Focused)

Karina Blandon

W2/D2 Shoulders and Back

Priscilla Quinonez

Suzanne

Murdered. Feel like I am going to throw up

Amanda

W2/D3 Legs (Quads and Glutes)

I struggle with a couple because I’m too short 😣

Arms burning sooo good❤️‍🔥❤️‍🔥

Georgia

W2/D4 Chest and Arms

I like that there was a leg curl machine involved, felt safe

W3/D1 Legs (Glutes Focused)

Emily Pearce

Renata C

W3/D2 Shoulders and Back

My lower back started to hurt. Any suggestions why? Had to stop in the middle of the superset.

Great workouts i just would love to see some calves series included 🫶🏼🫶🏼

The superset took me by absolute surprise. Amazing set, legs were jelly.

Paige

W3/D3 (Quads and Glutes)

W3/D4 Chest and Arms

Laura

Melissa

W4/D1 Legs (Glutes Focused)

Running late this morning so changed a few SA exercises to regular ones

W4/D2 Shoulders and Back

W4/D3 Legs (Quads and Glutes)

Excellent chest and arms workout! My heart is pumping from the last move!

Destiny

W4/D4 Chest and Arms

Always loved your workouts! Been ever since I found you on instagram you’ve been goals! So happy to be doing your program!

Chayryl

W5/D1 Legs (Glute Focused)

W5/D2 Shoulders and Back

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!

Victoria

W5/D3 Legs (Quads and Glutes)

Natalee Arredondo

Awesome chest and arms sequence! I’m shaking. 
I did this at home so changed out the last cable exercise for close grip dumbbell curls!

W5/D4 Chest and Arms

This workout looks easy but it’s not 😅

W6/D1 Legs (Glutes Focused)

My heart is pumping! Loved it! I’m working out at home, so I did a landmine row instead of the cable row!

Great lift! I am not sure if it could be moved around but if you’re using the same equipment for a couple different lifts is it possible to move them around in the workout? For example, going from the bar to benches for me is halfway across the gym. Just like to try and keep the same space! Totally ok if it can’t be changed!

Claire

W6/D2 Shoulders and Back

I loved this program it taught me so much I didn’t know about movements! It had been awhile since I have been in a normal gym so this was great :)

W6/D3 Legs (Quads and Glutes)

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