Name: Playbook - Caitlyn Block - W2/D2 Lower body
Uploaded: 2023-11-28T04:45:32.212Z
Duration: 45 min
Description: W2/D2 Lower body

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Keep eye gaze forward and chin tucked
- Don’t over extend at top
- Squeeze glutes throughout movement 
- Lower down towards the ground and repeat

Dumbbell hip thrusts

Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Keep eye gaze forward and chin tucked
- Don’t over extend at top
- Squeeze glutes throughout movement 
- Lower down a smidge, very small movement then pulse back to top

Dumbbell hip thrusts pulses

Glute pump

-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

-Kneel on a soft pad or mat
-Have hips extended with a straight line from the knees to the head 
-Brace your core and keep eye gaze forward
-Slowly lower yourself backward 
-Once you get to a point where you cannot control the fall, you can start to lift yourself back up or breaks at the hips and lower your butt to your heels 
-Then proceed again from start position.

Reverse Nordic Curl

-lying in a prone position on the floor
-hold the dumbbell between both feet
-curl the dumbbell toward your glutes
-focus on the mind muscle connection with your hamstrings
-lower the dumbbell with control

Lying dumbbell leg curl

Quad + hamstring burner

- place loop band above knees
- have slight bend in knees
- lift one foot off the ground and kickback on an angle 
- squeezing the glutes
- repeat on other side

each side

Banded standing glute kickbacks

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf
- do NOT bounce

W2/D2 Lower body

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