Name: Playbook - Alice (Pineapplebrat) - W4/D1 Legs
Uploaded: 2025-03-26T18:36:27.138Z
Duration: 90 min
Description: W4/D1 Legs

Kristen

A high volume leg day pairing a focus on all major muscles groups and movements, as well as promotion of mobility to help reduce risk of injury.

This is the ultimate mobility test! 
The goal is to keep your shoulders open, chest up, hinge at the hip, and break 90° angle bend at the knee, all while keeping your feet flat to the ground. 

This exercise will surely show you where you are lacking mobility-wise.

(For reference, I am lacking in my ankle mobility. My heels tend to raise from the ground at the bottom of the movement— I have very tight achilles tendons, so I work on that to improve my form)

Overhead Squat Warm Up

This movement will help open up your hips and get you warmed up.

Squat Hip Internal Rotation

This is a great test for ankle mobility. Keep your front foot as far from the wall as possible, while still keeping balance and getting your knee as close to the wall as possible. 
Try this exercise before each leg day, and each time try to move your foot further from the wall to notice progress.

Knee to Wall Lunge

Here I am using a bit of momentum to get into the positioning, but if possible, use as little motion as you can to activate the muscles. 
Start in a squat and sway forward and backward, activating the muscle near your shin— the tibialis anterior. You can also hold onto something for balance.

Tibialis Anterior Squat

Ankle and Hip Stretch

Lower body mobility warm up

- Raise your leg straight above you
- Push through your heel raising your hips
- Engage your glute at the top and lower slowly

Single Leg Glute Bridge*

Make sure to hinge at the hip slightly to fully activate the glute. To get a feel for the exercise, try it with different angles.  You should feel it more in your quad with your torso upright. You should feel it more in your glutes with a slight hinge forward.

DB Bulgarian Split Squats

- Start with a shoulder width stance
- Keep your chest up
- Push your hips back as you come down
- Reach parallel and come back up

Barbell back squat

- Keep your back on the pad
- Extend your legs engaging your quads
- Pause at the top and lower slowly

Leg extension

To feel this exercise more in the glutes, flex the glutes, hinge at the hip and draw your booty back behind you, and as you move the weight, keep it close to your shins.

DB Romanian Deadlift

- Push through your heels
- Raise your hips
- Engage your glutes at the top
- Lower slowly

Barbell hip thrust

- Raise your heels
- Pause and lower slowly

Calf raises

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Push your hips back keeping your chest up as you come down
- As soon as you come up raise your leg latterly
- Keep your hips squared as you raise your legs

Squat with Side Leg Lift*

W4/D1 Legs

This was a killer workout. First time in months I’ve felt like a baby giraffe when walking out the gym.

Brandon

Alexis

Amazing workout! It felt so good to have some structure instead of my usual freestyle haha

Stephany

W1/D1 Legs

Made my arms and shoulders burn!! Absolutely loved it after taking a break for my birthday weekend. 🔥

Cameron

Matěj Špaček

Becky

W1/D2 Push

Ellen

These days always make me feel so strong and like I can accomplish anything!! Can’t wait for the next one.

Emily B

W1/D3 Pull

Freaking amazing I need to work more my core for real❤️

Leyda

I really need to work on my core strength…this was great!

Megan

W1/D4 Active Recovery/Core

Leyli

Worked up a great sweat! Perfect way to get back into things

Dripping sweat and couldn't be happier great workout!

W2/D1 Legs

great for just starting out. i had major gym anxiety but this calmed me so much!!!

Elizabeth

Chloe

First day in the gym after recovering from a nasty cold, end of workout my chest and upper arms burn and they feel like Jelly. Exactly what I needed after being out last week🙂

W2/D2 Push

Exhausted but amazing exercise ❤️❤️❤️ love it

W2/D3 Pull

Trevor

loved the active rest. The abs were HARD to do all together 😅

W2/D4 Active Recovery/Core

Brenna

That was one of the hardest lower body workouts I’ve done on Alice’s app yet!! 💪🏻

Taylor

My legs are shaking like always 😂 I’ve gotten so much stronger!

W3/D1 Legs

This was a tough one! My whole upper body is burning

W3/D2 Push

Almost done with week 3 and wanting way more!

W3/D3 Pull

W3/D4 Active Recovery/Core

W4/D2 Push

21s was an awesome way to end the workout!

W4/D3 Pull

cannot believe i finished the full 4 week plan. We laughed, we cried, we got a lot stronger! thanks for this one Alice 💜😊

W4/D1 Legs

Community

More workouts from Alice (Pineapplebrat)