Name: Playbook - Caitlyn Block - W2/D2 Lower body
Uploaded: 2023-11-28T04:46:00.479Z
Duration: 60 min
Description: W2/D2 Lower body

get ready to hate me after this leg dayyy

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- hinge and lower glutes about half way to floor, stop then bring them back to the top
- don’t hyper extend at top of movement 
- keep neck/spine neutral 
-engage core 
- control movement

KAS hip thrusts

-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 chins 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

- Begin by standing both feet roughly shoulder width apart 
- Step one foot behind you and lower down until your back knee touches the ground
- Leaning slightly forward will help target glutes more
- Keep neck/spine neutral 
- Press through the front foot thinking tripod food and stand back up
- Repeat on the opposite leg

Dumbbell alternating reverse lunges

Hamstring/glute superset

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

Define those legsss

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

Glute med kickback

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

W2/D2 Lower body

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