Name: Playbook - Caitlyn Block - W5/D2 Legs (quad & glute focus)
Uploaded: 2023-06-25T05:49:51.881Z
Duration: 45 min
Description: W5/D2 Legs (quad & glute focus)

1a. DB heel elevated goblet squat 4 sets / 10 reps

2a. DB static lunges 3 sets / 8 reps each

3a. Weighted wall sit hold 3 sets / 30 seconds 
3b. Wall sit 3 sets / 30 seconds

4a. DB single leg RDL 3 sets / 10 reps
4b. DB sumo squat 3 sets / 12 reps

- Elevate heels onto two weight plates
- need to keep feet shoulder width apart
- Hold dumbbell in front of you around shoulder height in front of chest
- Lower into a dumbbell front squat
- keep chest up and core embraced 
- Stand up to full extension

Dumbbell heel elevated goblet squat

- 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

- Hold the weight in each hand, can hold on sides as well 
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

Weighted wall sit hold

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Superset

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor

- Hinge at your hips, pushing hips back. Chest naturally lowering 

-Only go down til when you start to feel tension in your hamstrings

- use your glutes to pull yourself back up

Dumbbell single leg RDL

- 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

W5/D2 Legs (quad & 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!!

W5/D2 Legs (quad & glute focus)

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