Name: Playbook - Caitlyn Block - W4/D2 Legs (quads & glute focus)
Uploaded: 2023-06-25T05:49:51.860Z
Duration: 45 min
Description: W4/D2 Legs (quads & glute focus)

Katie

1a. DB goblet squat 3 sets / 12 reps 
1b. DB lateral lunges 3 sets / 10 reps each

2a. DB sumo squat 4 sets / 10 reps

3a. DB Bulgarian split squats 3 sets / 12 reps each

4a. DB standing calf raises 3 sets / 20 reps

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

Superset

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

-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

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

Dumbbell calf raises

W4/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.

Andrea

W1/D2 Legs (Quad & glute focus)

W1/D3 Back & Biceps

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

W4/D2 Legs (quads & glute focus)

Community

More workouts from Caitlyn Block