Name: Playbook - Caitlyn Block - W5/D2 Legs
Uploaded: 2023-06-25T05:54:39.083Z
Duration: 75 min
Description: W5/D2 Legs

1a. BB hip thrusts 4 sets / 6 reps

2a. BB back squats 4 sets / 10 reps 

3a. Glut 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 / 20 reps

🔸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

- 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

🔹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

W5/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.

Turns out one push up is “to failure” on my third set but ima get there ;P

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 💪🏻

W5/D2 Legs

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