Name: Playbook - Alex Rice - W6/D5 optional: Full Body
Uploaded: 2024-03-29T18:23:05.008Z
Duration: 45 min
Description: W6/D5 optional: Full Body

Kelsey

Ashley

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!

1a. DB snatch 4 sets | 8-10reps

SUPERSET
2a. Sumo RDL 3 sets | 8-10 reps
2b. single arm DB row 3 sets | 5-7 (each) reps

SUPERSET
3a. single leg hip thrust 3 sets | 8-10 (each) reps
3b. seated lateral raises 3 sets | 8-10 reps

4a. lateral shoot through 3 sets | 45 sec

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell Snatch

SUPERSET
2a. Sumo RDL 3 sets | 8-10 reps
2b. single arm DB row 3 sets | 5-7 (each) reps

- Stand with your feet wide and toed out, a dumbbell in each hand
- 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 Sumo RDL

- Hinge forward at the hips until your chest is parallel to the floor, one hand on the bench and the opposite hand holding a dumbbell
- Keep the grip neutral, so that your palm is facing your body, and keep your arm outstretched
- Slowly, and with control, bring the dumbbell up toward your hip, hinging at the elbow
- The movement should come from your back and shoulder muscles, not from your arm
- Pause at the top of the movement, before lowering the dumbbell back to your starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Row

SUPERSET

SUPERSET
3a. single leg hip thrust 3 sets | 8-10 (each) reps
3b. seated lateral raises 3 sets | 8-10 reps

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground
- Lean back so your shoulders are on the bench and position the dumbbell above your hips
- Raise one leg up
- Drive your hips up lifting the dumbbell 
- In the top position your knee 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
- Complete desired reps then repeat on the opposite side

Dumbbell Single Leg Hip Thrust

- From a seated position
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Seated Lateral Raises

- start in a table top / bear plank position
- hands and knees shoulder width (knees raised off the ground)
- rotate your body to the right, keeping your right leg and left hand on the ground
- lift your right hand and kick your left leg all the way though as if your trying to kick something on the other side of your body
- return to bear plank position and repeat on the other side

Lateral shoot through

W6/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!!

Rebeca

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

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

Amanda

W5/D5 optional: Full Body

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 🙌🏼🔥

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🤩💪🏼

W6/D5 optional: Full Body

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