Name: Playbook - Caitlyn Block - W1/D3 Quads + Glutes
Uploaded: 2023-06-25T06:55:11.007Z
Duration: 60 min
Description: W1/D3 Quads + Glutes

1a. Leg press 3 sets / 8-10 reps
2a. BB squat 4 sets / 6-8 reps 
3a. Step ups 4 sets / 10-12 reps each
4a. DB reverse lunges 3 sets / 10-12 reps each
5a. Hyperextensions 3 sets / 10, 10, failure

- Keeping your back flat against the pad
-Have feet shoulder width apart 
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- 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

- Stand in front of a box
- Step up to full extension, try not to push off the foot on the ground
- keep most of the weight in foot on box
- Keep your chest up
- lean forward slightly to target glutes more 
- Lower to ground and repeat with other leg

Box step ups

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- place padding on lower hips
-feet set far apart and toes pointed slightly outward
-lean down and tuck your chin and slightly round your back
-using glutes and hamstrings, pull yourself upward, squeezing them the entire time
-keep the back rounded and the slight bend forward
-slowly lower yourself down

Hyperextensions- glute focus

W1/D3 Quads + Glutes

Haven’t hit legs in a minute and this was a brutal but amazing workout back into it! 🍑

Andrea

Kourtney

W1/D3 Quads + Glutes

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