Name: Playbook - Caitlyn Block - W1/D4 Legs
Uploaded: 2023-06-25T05:54:39.038Z
Duration: 75 min
Description: W1/D4 Legs

Samantha

Emma

Kodi Hale

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

Kathleen

1a. Conventional deadlift 4 sets / 8 reps 

2a. DB goblet squat 4 sets / 12 reps 

3a. BB reverse lunges 3 sets / 10 reps each 

4a. DB sumo squat 3 sets / 12 reps 

5a. Sled push (glute focus) 3 sets / 300m

🔸Load bar with weight

🔸Place feet roughly shoulder width a part (will vary per person & their body) and the bar should be over the middle of your foot

🔸Hinge at the hips to lower yourself and grab the bar about shoulder width a part 

🔸Bend your knees until your shin is touching the bar

🔸Engage your lats

🔸Lift your chest up, straighten your back, keep your spine/neck neutral

🔸Initiate the pulling by thinking of bending the bar towards you and push through heels

🔸The barbell should follow a straight path directly up/down against your shins

🔸At the top, you should stand tall with your shoulders back and lats still engaged. Don’t hyperextend your lower back

🔸Lower the weight slowly back to the floor by maintaining the same body position as lifting the weight and following the straight path

Conventional deadlift

- 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

Dumbbell goblet squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side
-Keep core braced, chest up

Barbell reverse lunges

- 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

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position
-For more of glute focus, remain a bit more upright and push through heels vs toes

Sled push- glute focus

W1/D4 Legs

Wow what a great workout to start the week with 😍

First work out in so long, really easy to navigate

Jazmin

Chelsea

W1/D1 Push

Leslie

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

W1/D2 Legs

Love all these movements! New for me, but in the best way

Kirsten Nash

Finished 2022 with this one, this was fun!

Adam

W1/D3 Pull

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.

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!  🔥🔥🔥🔥

W2/D4 Legs

Ok!! That last skull crusher-push up circuit was insane! 🔥🔥 Loved it!

Skull crushers at the end … phew kill me every time!

Kourtney

W3/D1 Push

Good workout!! Legs feeling strong 💪🏻

W3/D2 Legs

Difficult 😅 I was feeling pretty unmotivated today but so happy I got through it!

W1/D4 Legs

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