Name: Playbook - Caitlyn Block - W6/D2 Legs (quads & glute focus)
Uploaded: 2023-06-25T05:49:51.899Z
Duration: 45 min
Description: W6/D2 Legs (quads & glute focus)

1a. DB sumo squat 4 sets / 10 reps 
1b. DB kickstand RDLs 4 sets / 8 reps each

2a. DB front squat 3 sets / 12 reps

3a. DB static lunges 4 sets / 8 reps each

4a. Weighted wall sit hold 3 sets / 45 seconds

5a. Standing DB calf raises 4 sets / 15 reps

- 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

-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

Superset

- Hold kettlebell at shoulder height in front of you
- Push your hips back and keep your chest up as you come down
- keep core braced 
- Reach parallel, push through your heels

Dumbbell front 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

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf
- do NOT bounce

Dumbbell calf raises

W6/D2 Legs (quads & 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!!

W6/D2 Legs (quads & glute focus)

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