Name: Playbook - Caitlyn Block - 30 minute leg day
Uploaded: 2023-08-25T23:01:51.276Z
Duration: 30 min
Description: 30 minute leg day

Only need dumbbells!


1a. Dumbbell goblet squats
3 sets / 12 reps - hold for 2 seconds at bottom of each rep

2a. Dumbbell alternating reverse lunges 
3 sets / 20 reps total

3a. Dumbbell hip thrusts 
3b. Dumbbell hip thrust pulses
3 sets / 12 reps / 12 reps

4a. Dumbbell plie squats 
3 sets / 10 reps - hold for 2 seconds at bottom of each rep

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Hold for 2 seconds at bottom each rep

Dumbbell goblet squat

- Begin by standing both feet roughly shoulder width apart 
- Step one foot behind you and lower down until your back knee touches the ground
- Leaning slightly forward will help target glutes more
- Keep neck/spine neutral 
- Press through the front foot thinking tripod food and stand back up
- Repeat on the opposite leg

Dumbbell alternating reverse lunges

Go immediately into the hip thrust pulses !

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Keep eye gaze forward and chin tucked
- Don’t over extend at top
- Squeeze glutes throughout movement 
- Lower down towards the ground and repeat

Dumbbell hip thrusts

Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Keep eye gaze forward and chin tucked
- Don’t over extend at top
- Squeeze glutes throughout movement 
- Lower down a smidge, very small movement then pulse back to top

Dumbbell hip thrusts pulses

Thrust superset

- Stand in a sumo stance with toes pointed outward
- Chest up and shoulders back
- Holding two or one dumbbell in front of you between legs 
- Squat down, pushing knees outward 
- Pushing through tripod foot to bring yourself back up to starting position

Hold for 2 seconds at bottom each rep

30 minute leg day

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