Name: Playbook - Caitlyn Block - W2/D2 Legs (quads & glute focus)
Uploaded: 2023-06-25T05:49:51.810Z
Duration: 45 min
Description: W2/D2 Legs (quads & glute focus)

1a. DB goblet squat 4 sets / 12 reps

2a. DB BFE FHE split squats 3 sets / 8 reps each

3a. DB hip thrusts 3 sets / 10 reps

4a. DB suitcase squats 3 sets / 12 reps 

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

- 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

- Begin with a dumbbell in each hand
- Place front heel on the plate and back toe on another plate
- Create enough distance that your knee will form 90 degrees at bottom 
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- to target glutes more, have a slight lean forward

Dumbbell back foot front heal elevated split squats

- 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

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- 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
- Lower to ground and repeat with other leg

Box step up

W2/D2 Legs (quads & glute focus)

Pavithra

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

Casey

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.

Katie

Andrea

W1/D2 Legs (Quad & glute focus)

W1/D3 Back & Biceps

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

W2/D2 Legs (quads & glute focus)

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