Name: Playbook - Alyssa Wright - Dumbbell Lower Body/Glute Focus
Uploaded: 2023-03-19T12:26:45.972Z
Duration: 60 min
Description: Dumbbell Lower Body/Glute Focus

Melissa

you will literally be fighting for your breathe at the end of this 🔥🔥

Leyley

Killlerrr! That last tri set killed me. Soooo good 🔥

Amelia Casper

Lower Body workout using dumbbells only. Perfect for at home or in the gym! Focusing on your glutes, hamstrings, quads and core. Let’s do it!

To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video of the proper way to do the exercise.

Before jumping into the workout to warm-up your muscles and to prevent injuries we will begin with a warm-up below.

The Warm-up:
5-10 minutes on the stair master or bike (Moderate pace)
Leg swings (left leg/ right leg) 10-20
Banded Air Squats 2 x 10
Seated Abductions 2 x 20

During this movement you will have your feet about shoulder width apart

RDL/ Squat COMBO

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Let’s get that heart rate up and LEGS on fire! With these LAST 3 TRI-set moves 🔥😉

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Bench curtsy step

12 reps
1 squat, knee crunch each side = 1 rep

Squat to knee crunch

TRI-SET burner!!!

Dumbbell Lower Body/Glute Focus

Jessica

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Shelby

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So perfect, especially if I’m on a time crunch in the morning! This is also a killer warm-up for my weighted glute routine

Dumbbell Lower Body/Glute Focus

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