Name: Playbook - Alice (Pineapplebrat) Klomp - W4/D1 Lower body (Quad focused)
Uploaded: 2021-09-20T17:12:06.584Z
Duration: 45 min
Description: W4/D1 Lower body (Quad focused)

Brittani

This one is really great! Challenging and I feel great afterwards

Viktor

Daisy Gallegos

It was great, definitely gaining muscle these past three weeks!

Hailey

I am getting so close to being able to complete the entire workout with the recommended rest time 😅 straight up changing my life, thank you Alice

James

Warmup x 3
- Box squat 10
- Shoulder taps 10 per side
- Jumping Jacks 20

Circuit x 3
- Reverse lunges 10 per side
- Burpees 30 seconds
- Donkey kicks 10 per side
- Rocket launchers 30 seconds

Superset x 3
- Bench dips  10
- Reverse plank 30 seconds

Abs x 3
- Scissors kicks	30 seconds
- Shoulder taps 30 seconds
- Russian twist with lift	30 seconds

- Press hips back and lower down until your glutes touch the bench
- Press through heels and stand back up

Bench Sit Squats

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder Taps

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping Jacks

Warmup

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Repeating sequence on the opposite side

Reverse Lunges

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- Raise your leg engaging your glute
- Keep your hips squared

Donkey Kickbacks

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and pulse twice then jump up
- Use your arms for momentum
- Land softly

Rocket Launchers

Circuit

- Keep your elbows close to your body
- Reach parallel 
- Extend you arms to come up engaging your triceps

Tricep Bench Dips

- Sit on your butt with your hands firmly on the ground behind you 
- Extend your body into a reverse plank position
- Hold for time

Reverse Planks

Superset

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down while criss crossing the feet
- Keep core tight and activated

Scissor Kicks

- Keep your legs up and holding a dumbbell in front of your core
- Rotate dumbbell from side to side twisting through your torso
- Keep your core engaged

Russian Twist with Lift

W4/D1 Lower body (Quad focused)

Fast paced and great to get the heart rate up. Happy for the fat burning exercises!

Jackie

Anna

Difficult af. But damn it feels good to be back

Frida

W1/D1 Lower body (Quad focused)

My arms were burning before I even left the gym! Loved this workout

I’m used to doing the 6-week program so this was definitely different for me but In a good way

Jasmine

Rudy

W1/D2 Upper body

Great start to my morning. I really felt like my glutes were on fire!

The Bulgarian split squats…f*** This was such a good workout! I slowed it down to really focus on form. Thanks, Alice 🦵🙌🏻😮‍💨

Emily Weiss

Zahraa

W1/D4 Lower body (glute focused)

Robin-Maria

Really solid full body workout. Fair play. Only comments would be A. More detail on the mechanics of the workouts i.e feet placement, “avoid lifting shoulders”, that kind of thing and B. Alternative workouts if you dont have access to the machines included.

W1/D6 Full body

Alyssa

I started getting back into working out everyday after years of not doing it and that kicked my ass lol

Nathaniel

Taylor

W2/D1 Lower body (Quad focused)

Alexander

A little easier this time but damn my arms hurt

Hannah

Brendaa

W2/D2 Upper body

I can’t get the hang of the cable pull throughs so I’ve been substituting for hyperextensions. I knowww I should just try to work thru it but I get frustrated doing an exercise when I don’t feel mind-to-muscle connection.

Also with the hip thrust/split squat set I use the smith machine. I like it cuz I can load heavy weights for hip thrusts and it’s easier to balance for the split squats!

Jessica Quick

Great workout — I really like the video demonstrations. I’m not used to some of these exercises so it’s a helpful reference to make sure I’m doing it correctly.

Victor

Delanie

W2/D4 Lower body (glute focused)

I’m confused bc for the warmup circuit it says squats in the description. But then in the actual workout it says incline push-ups🧐

Been doing squats bc push-ups already come later and I can only do so many lol

W2/D6 Full body

I started adding ankle weights to these workout and oh my….

I've never been so stinky and sweaty after a floor workout! Feels good💪🏼💪🏼

Perfect workout at home when you don't want to go to the gym right after Christmas!

Ashleigh

W3/D1 Lower body (Quad focused)

Great workout! It would be cool to have a memo feature to track what weight you’re pushing so you can see progress, or just not forget for the next workout lol

Leah

W3/D2 Upper body

Amazing workout. Glutes are super tight 😂

I wish I could get some tips on how to set myself up since some of these variations are different than what I’m used to.

Madalynn Spyker

W3/D4 Lower body (glute focused)

Brianna Kopernik

Alma

W3/D6 Full body

As always, a great way to work out my upper body. Challenging and enjoyable!

W4/D2 Upper body

I’m weak and wobbly 😂😮‍💨 thanks homie.

W4/D4 Lower body (glute focused)

It was challenging and awesome! This is the first time I’ve actually finished a workout plan 🥳💪🏾

Nyero

It’s given me the results I’ve always worked so hard for before but never got, til now with your program! 😭😭😭❤️

W4/D1 Lower body (Quad focused)

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