Name: Playbook - Caitlyn Block - W6/D4 Legs (hamstrings & glute focus)
Uploaded: 2023-06-25T05:49:51.909Z
Duration: 45 min
Description: W6/D4 Legs (hamstrings & glute focus)

1a. DB b-stance hip thrusts 3 sets / 10 reps each

2a. Single leg DB hip thrust 4 sets / 8 reps each 
2b. DB sumo squats 4 sets / 10 reps 

3a. DB reverse lunges 4 sets / 10 reps each

4a. Weighted donkey kicks 3 sets / 12 reps each

-sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground in a B-stance position (heel to toe, pushing through fully planted foot)
-lean back so your shoulders are on the bench and position the dumbbell above your hips
-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 desired reps then repeat on the opposite side

Dumbbell B stance hip thrusts

- 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

- 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

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

- place dumbbell behind knee
- Raise your leg engaging your glute
-Keep core braced
- Keep your hips squared

Weighted donkey kicks

W6/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.

W6/D4 Legs (hamstrings & glute focus)

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