Name: Playbook - Caitlyn Block - W3/D4 Legs (hamstrings & glute focus)
Uploaded: 2023-06-25T05:49:51.837Z
Duration: 45 min
Description: W3/D4 Legs (hamstrings & glute focus)

1a. Dumbbell RDL 4 sets / 10 reps
2a. DB glute bridge 4 sets / 12 reps
2b. SL gluute bridge 4 sets / 8 reps each 

3a. Reverse hypers 3 sets / 15 reps

4a. DB Bulgarian split squats 3 sets / 10 reps

🔹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

- 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

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Superset

-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

-sit back on bench with knee on ground -grab dumbbells and stand up
- Keep a slight bend at the front knee
-when coming down you’ll want to create a 90 degree angle
-having a slight lean forward will target glutes more 
-push up through heel

Dumbbell bulgarian split squat

W3/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.

Katie

Andrea

W1/D2 Legs (Quad & glute focus)

W1/D3 Back & Biceps

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

W3/D4 Legs (hamstrings & glute focus)

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