Name: Playbook - Caitlyn Block - W4/D2 Legs
Uploaded: 2023-06-25T05:54:39.079Z
Duration: 75 min
Description: W4/D2 Legs

1a. BB hip thrusts 4 sets / 8 reps

2a. BB back squats 4 sets / 10 reps 

3a. Glute med kickback 4 sets / 12 reps each

4a. Dumbbell RDL 4 sets / 10 reps
4b. Abductor machine 4 sets / 12 reps

5a. Seated calf raise 4 sets / 15 reps

- stand facing cable, cable set at knee height
- leg not working in perfect alignment with cable
- use ankle attachment
-rotate feet at 30 degree angle, take step back from cable to allow room for leg to move across
- working leg, being foot slightly over stationary foot then you’ll kickback on an angle 
-keeping core braced & pelvic stability 
- don’t kick leg too far out or too far back
- slow and controlled

Glute med kickback

🔸Choose a bench/elevated surface that is roughly a foot off the ground.

🔸Use padding on the barbell

🔸Place upper back, right below shoulder blades

🔸Place feet at least shoulder width apart and far enough out to create a 90 degree angle at top

🔸Keep your chin tucked and neck/spine neutral

🔸Your upper body should remain stable through the movement. This is a hip hinge movement

🔸Do not hyeprextend at the top,still squeeze glutes 

🔸Keep movement slow and controlled

Barbell hip thrusts

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

🔹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

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Superset

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W4/D2 Legs

Wow what a great workout to start the week with 😍

Samantha

First work out in so long, really easy to navigate

Jazmin

Chelsea

W1/D1 Push

Leslie

I’ve never tried the abductor until this… turns out my glutes have been been missing out 🔥🔥🍑

Jess

I noticed a couple of minor typos! Chin instead of shin on the RDL’s I think, and something on the kickbacks just accidental typos I assume! Loved the workout!

Katy

W1/D2 Legs

Love all these movements! New for me, but in the best way

Kirsten Nash

Finished 2022 with this one, this was fun!

Adam

W1/D3 Pull

Emma

Kodi Hale

W1/D4 Legs

Phew😅 push-ups are so hard after all that. Triceps were burning during skull crushers

Gabrielle

Adding that 4th set, burns but feels really good.

W2/D1 Push

W2/D2 Legs

Damn, it was my first time trying the gym/pull version. My wrists hurt so bad!!! Is that normal? 😅

W2/D3 Pull

I even threw in a set of Bulgarian split squats in with a kettlebell!  🔥🔥🔥🔥

W2/D4 Legs

Ok!! That last skull crusher-push up circuit was insane! 🔥🔥 Loved it!

Skull crushers at the end … phew kill me every time!

Kourtney

W3/D1 Push

Good workout!! Legs feeling strong 💪🏻

W4/D2 Legs

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