Name: Playbook - Caitlyn Block - W2/D4 Legs (hamstrings & glute focus)
Uploaded: 2023-06-25T05:49:51.819Z
Duration: 45 min
Description: W2/D4 Legs (hamstrings & glute focus)

1a. DB BFE FHE split squats 4 sets / 8 reps each

2a. DB glute bridge 3 sets / 12 reps 
2b. Banded abductors 3 sets / to failure

3a.  Dumbbell RDL 3 sets / 10 reps

4a. Reverse hypers 3 sets / 10 reps

- 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

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- sit on the floor with your legs bent and a loop band above your knees
- Feet should be about shoulder width apart and feet flat on ground 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded abductors

Superset

🔹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 in a prone position with your legs off the bench 
-keeping your heels close together and knees bent to 90 degrees
-lift your legs up until your knees are even with your back, engage your glutes
-lower your legs with control
-keeping your back in a neutral position through the movement

Reverse hypers

W2/D4 Legs (hamstrings & 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.

W2/D4 Legs (hamstrings & glute focus)

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