Name: Playbook - Caitlyn Block - W5/D4 Legs (hamstrings & glute focus)
Uploaded: 2023-06-25T05:49:51.891Z
Duration: 45 min
Description: W5/D4 Legs (hamstrings & glute focus)

Katie

1a. DB hip thrusts 4 sets / 12 reps

2a. DB step ups 3 sets / 10 reps

3a. DB sumo stance RDL 3 sets / 10 reps
3b. Single leg DB hip thrusts 3 sets / 8 reps each 

4a. DB reverse lunges 4 sets / 12 reps

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Dumbbell hip thrusts

-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

-stand with your feet wide and toed out, a dumbbell in each hand
-slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
-lower the weight until you feel a slight stretch in your hamstrings 
-drive your hips forward and use your glutes and hamstring to power back to standing

Dumbbell Sumo stance RDL

- sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground
-lean back so your shoulders are on the bench and position the dumbbell above your hips
-raise one leg up
-drive your hips up lifting the dumbbell
-in the top position, your knee should be bent at 90 degrees and your shoulders should be near the top of the bench, with your body forming a straight line between them
-pause at the top of the lift and squeeze your glutes
-lower your hips slowly
-complete the desired reps then repeat on the opposite side

Single leg dumbbell hip thrust

Superset

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

W5/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.

W5/D4 Legs (hamstrings & glute focus)

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