Name: Playbook - Caitlyn Block - W4/D4 Legs (hamstrings & glute focus)
Uploaded: 2023-06-25T05:49:51.871Z
Duration: 45 min
Description: W4/D4 Legs (hamstrings & glute focus)

Anna Maria

1a. DB kickstand RDLs 4 sets / 8 reps each

2a. DB step ups 3 sets / 10 reps each

3a. Lying DB hamstring curls 3 sets / 12 reps
3b. DB glute bridge 3 sets / 12 reps

4a. Glute bridge 4 sets / 15 reps
 (hold last rep of each set for 10 seconds)

-start in kickstand position (feet staggered) -keep a slight bend at both knees and a neutral spine
-hinge forward, lowering the dumbbells toward the floor
-drive your hips forward and use your elites and hamstrings to power back to standing 
-complete desired reps then repeat on the opposite side

Dumbbell kickstand RDLs

-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

-lying in a prone position on the floor
-hold the dumbbell between both feet
-curl the dumbbell toward your glutes
-focus on the mind muscle connection with your hamstrings
-lower the dumbbell with control

Lying dumbbell leg curl

- 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

Superset

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
-keep core braced

Glute bridge

W4/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.

W4/D4 Legs (hamstrings & glute focus)

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