Name: Playbook - Caitlyn Block - W1/D1 Leg strength
Uploaded: 2024-02-01T16:18:39.994Z
Duration: 65 min
Description: W1/D1 Leg strength

Make sure to do 1-2 sets to warm up prior to the working sets. 
Challenge yourself, the last few reps should be a struggle!

- 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

- Begin with a dumbbell in one hand
- place one knee on bench 
-working leg, foot flat on ground slight bend in knee
- Lower dumbbell down to mid shin level, til you have tension in hamstrings 
- Lift dumbbell back up while bringing your hips forward to starting position, using your glutes
-keep core braced and neck/spine neutral

Single leg dumbbell RDL w/ bench

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- stand facing cable, cable set at knee height
- leg not working in perfect alignment with cable
- use ankle attachment
-rotate feet at 30 degree angle, take step back from cable to allow room for leg to move across
- working leg, being foot slightly over stationary foot then you’ll kickback on an angle 
-keeping core braced & pelvic stability 
- don’t kick leg too far out or too far back
- slow and controlled

Glute med kickback

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg
-Total reps

Dumbbell walking lunges

W1/D1 Leg strength

W1/D2  Shoulders & Arms

W1/D3 Cardio & Core

W1/D4 Glutes & Hamstrings

W1/D1 Leg strength

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