Name: Playbook - Adam Swanson - W1/D5 Lower Body Day
Uploaded: 2024-04-22T02:05:31.155Z
Duration: 45 min
Description: W1/D5 Lower Body Day

Just what this Saturday needed! Added a few lifts in! 
Thanks! 😊

Wendy

It was nice to focus my mind on learning new things, remembering past things, and doing the correct form.  Great way to start my Sunday which is jam packed with my long to do list.

Nicole Gebert

Rhoda

That was a tough one! But got it done 😅💪🏽🏋️‍♀️

Kristianna

Chelsea

Welcome to Day 5 of The LLRIB Dumbbell Program!

Today’s Workout
- Warm Up
- DB Goblet Squats
- DB Bulgarian Split Squats
- DB RDL
- Leg Burner 🔥 

Join The LLRIB Facebook Community https://www.facebook.com/groups/llribchallenge/

Stay connected with me on IG @dvtraining #DVTChallenge

3 Exercises. 3 Rounds. 0 Seconds Rest Between Rounds.

⁃Feet outside shoulder width.
⁃Sit as low as you can in the squat.
⁃Grab both of your big toes with your arms inside your knees.
⁃Look up to the ceiling and inhale.
⁃While still grabbing your toes, press your hips back and stand up as high as you can.
⁃Exhale, tuck your chin in, and fold overtop.
⁃Return back to a squat and look up.

Squat to Stand Stretch

* Reps Are PER Side

⁃Assume exaggerated lunge position with right leg in front and left leg straight behind.
⁃Reach down and place left hand on ground at instep of right foot.
⁃Open up chest and reach right arm to sky; hold for one second.
⁃Rotate torso to start position and swing right arm across chest.
⁃Repeat stretch for specified reps; perform set in opposite direction.

Worlds Greatest Stretch

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire Hydrants

Warmup!

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

- Begin with a dumbbell the opposite hand OR both hands
- Place one foot on the bench behind you and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell Bulgarian Split Squats

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

3 Exercises. Only resting for 1 minute after you do one set of both back to back.

- Using a something that will slide on the floor like a towel or some clothes, lay on the ground and drive your place your heels on to the towel.
- Drive your hips up towards the ceiling and keep your arms to your sides and flat on the ground.
- While keeping your hips up at all times, slowly extend your legs out, feeling the tension in your hamstrings.
- Stop 2-3 inches before the floor and then drive your heels back towards your butt, mimicking a leg curl.

Towel Leg Curls

Reps Are Per Side.

- Place your feet hip-width apart, and dumbbells at your sides.
- Take a big step to the side.
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle.
- Keep opposite leg only slightly angled.
- Return to the starting position by extending your hip and knee.

Lateral Lunge

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squat

Leg Burner! 🔥

W1/D5 Lower Body Day

Trying to get back into it, starting at day 1. Hoping to make some gains again!

Joel Stange

W1/D1 Upper Body Day (Push)

I thought I hit complete haha but it was good

Dalton

W1/D2 Lower Body Day

W1/D3 Abs/Mobility/Cardio

Still figuring out how much weight to use. But a solid session today!

Used the dumbbells I have at home, but being more conscious of the movements I can feel the burn.

Priscilla

W1/D4 Upper Body Day (Pull)

Great, wish I got on this one earlier. Missed a few days, but great to be back at it.

W2/D1 Upper Body Day (Push)

Sheldon

W2/D2 Lower Body Day

W2/D3 Abs/Mobility/Cardio

It hurt lol but good haven’t worked out this much in a long time

Elaine Ratt

W2/D4 Upper Body Day (Pull)

Awesome lower body work out! Thanks! The side steps with weights was really challenging for some reason and made my quad burn. Took it easier the 2nd set!  👌

W2/D5 Lower Body Day

W3/D1 Upper Body Day (Push)

W3/D2 Lower Body Day

W3/D3 Abs/Mobility/Cardio

W3/D4 Upper Body Day (Pull)

W3/D5 Lower Body Day

W4/D1 Upper Body Day (Push)

W4/D2 Lower Body Day

W4/D3 Abs/Mobility/Cardio

W4/D4 Upper Body Day (Pull)

This was perfect for a hotel workout that only had dumbbells and cardio machines👌🏾

W1/D5 Lower Body Day

Community

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