Name: Playbook - Caitlyn Block - W1/D2 Legs
Uploaded: 2022-11-30T00:34:59.184Z
Duration: 75 min
Description: W1/D2 Legs

I’ve never tried the abductor until this… turns out my glutes have been been missing out 🔥🔥🍑

Jess

I noticed a couple of minor typos! Chin instead of shin on the RDL’s I think, and something on the kickbacks just accidental typos I assume! Loved the workout!

Katy

Gwen

Kourtney Roberts

I started crying working out with this program because I was going through some mental health problems and I finished my workout like a winner. Thank you! It helped me through mentally

Anna Maria

1a. BB hip thrusts 4 sets / 8 reps

2a. BB back squats 4 sets / 10 reps 

3a. Dumbbell RDL 3 sets / 12 reps

4a. Glute med kickback 3 sets / 10 reps each

5a. Abductor machine 3 sets / 12 reps

6a. Seated calf raise 3 sets / 15 reps

🔸Choose a bench/elevated surface that is roughly a foot off the ground.

-Use padding on the barbell
-Place upper back, right below shoulder blades
-Place feet at least shoulder width apart and far enough out to create a 90 degree angle at top
-Keep your chin tucked and neck/spine neutral
-Your upper body should remain stable through the movement. This is a hip hinge movement
-Do not hyeprextend at the top, still squeeze glutes 
-Keep movement slow and controlled

Barbell hip thrusts

- 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

-feet shoulder width apart-slight bend in knees
-shoulders retracted backwards and upper body tight
-neck and spine neutral
-big inhale to fill core with pressure before descending
-initiate movement by driving hips BACK, not rounding shoulders and dropping chest 
-neck should follow spine
-keep dumbbells along shins throughout movement 
-go down to where you feel tension in hamstrings and there’s no spinal flexing (rounded back)
-squeeze glutes at bottom, thrust hips forward (like a standing hip thrust)
-push through heels
-keep movement slow and controlled

Dumbbell RDL

- 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 stable
- don’t kick leg too far out or too far back
- slow and controlled

Glute med kickback

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W1/D2 Legs

Starting this six week course over again! Feels good to be upping the weight on everything!

Not my arms fully shaking when I got to the skull crushers… 😍🔥

1st workout back in the gym in a long time and my arms are shaking and on 🔥🔥🔥❤️

Kodi

W1/D1 Push

Finished 2022 with this one, this was fun!

Adam

W1/D3 Pull

Emma

Great work out for things like lunges with reps you should say if irs per leg or if both legs 1 rep

Kathleen

W1/D4 Legs

Phew😅 push-ups are so hard after all that. Triceps were burning during skull crushers

Gabrielle

Adding that 4th set, burns but feels really good.

Turns out one push up is “to failure” on my third set but ima get there ;P

W2/D1 Push

W2/D2 Legs

Damn, it was my first time trying the gym/pull version. My wrists hurt so bad!!! Is that normal? 😅

W2/D3 Pull

I even threw in a set of Bulgarian split squats in with a kettlebell!  🔥🔥🔥🔥

W1/D2 Legs

Community

More workouts from Caitlyn Block