Name: Playbook - Caitlyn Block - W3/D2 Legs (quads & glute focus)
Uploaded: 2023-06-25T05:49:51.828Z
Duration: 45 min
Description: W3/D2 Legs (quads & glute focus)

- 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

- Roll your shoulder back and keep your chest up high
- Step forward bringing your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete all reps on one leg then repeat on other side

Static lunges

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box/bench and push through your heel to stand up- Bring the other leg up- Step down (controlled) and repeat - Work both sides

Dumbbell step ups

Superset

- sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground
-lean back so your shoulders are on the bench and position the dumbbell above your hips
-raise one leg up
-drive your hips up lifting the dumbbell
-in the top position, your knee should be bent at 90 degrees and your shoulders should be near the top of the bench, with your body forming a straight line between them
-pause at the top of the lift and squeeze your glutes
-lower your hips slowly
-complete the desired reps then repeat on the opposite side

Single leg dumbbell hip thrust

-stand in wide toed out stance 
-hold a heavy dumbbell betweenez your legs in front of you
-bend your knees and lower your hips towards the floor
-when your hips are in line with your knees, pause for a moment and contract your quads and glutes, stand 1/2 way up, repeat

Dumbbell sumo squats pulse

W3/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.

W3/D2 Legs (quads & glute focus)

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