Name: Playbook - Caitlyn Block - W1/D4 Legs (Hamstring & glute focus)
Uploaded: 2023-06-25T05:49:51.805Z
Duration: 45 min
Description: W1/D4 Legs (Hamstring & glute focus)

Killer glute and leg workout!! Then step-ups will get ya!!

Casey

1a. DB hip thrusts 4 sets / 12 reps

2a. DB single leg RDLs 3 sets / 10 reps

3a. DB sumo squats 3 sets / 10 reps

4a. DB reverse lunges 3 sets / 8 reps each 

5a. DB step ups 3 sets / 8 reps each

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Dumbbell hip thrusts

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor

- Hinge at your hips, pushing hips back. Chest naturally lowering 

-Only go down til when you start to feel tension in your hamstrings

- use your glutes to pull yourself back up

Dumbbell single leg RDL

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- 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

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box/bench and push through your heel to stand up- Bring the other leg up- Step down (controlled) and repeat - Work both sides

Dumbbell step ups

W1/D4 Legs (Hamstring & glute focus)

Pavithra

Feeling the burn!!! Nice to be doing new workouts after the 6 weeks!!

Alura

W1/D1 Chest/Shoulders/Tris

Loved it! Instead of using Weights, and used my baby as a weight! I’m 8 weeks postpartum! 🙌🏼

Kimberly Beri

Workout was challenging but doable! Not gonna lie, I could only do 30 secs for each wall sit.

W1/D4 Legs (Hamstring & glute focus)

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