Name: Playbook - Ashley Ta - Dumbbell only legs
Uploaded: 2024-03-11T12:46:46.349Z
Duration: 35 min
Description: Dumbbell only legs

Laura

Loved it! Just what I needed to jump back into working out!

Kayla

Love that you have an app now!! Been following you since your oldest was a baby and I’m so excited to be able to do your work outs now!! Highly recommend

Whitney

Holding a dumbbell take a shoulder width stance with your toes pointed straight ahead. Once you feel stable, shift your weight into one foot and take a small step back with the other so that your toes are in line or just behind the heel of your working foot. Lift the heel of your non-working foot off the ground so that you’re balancing on the ball of this foot, with most of the weight placed on the working foot.

Once you’ve found your stance position, keep your grip on the dumbbell strong before pinning your shoulders back and together as if trying to hold a pencil between them. Your set up is now complete and you’re ready to deadlift! Keeping the dumbbell as close to your working leg as possible throughout the lift.

Keeping a soft bend in the knees, lower the dumbbells/barbell by pushing your hips back as far as they will go. Remember to keep your weight shifted onto the working leg.

Once your hips cannot go back any further (this is usually when the dumbbell reach between just below the knee and mid shin), reverse the movement by pushing your hips forward, maintaining your foot position throughout. Try not to push your hips too far forward as this will place unnecessary stress on your lower back!

B stance RDL

- Holding the dumbbells up near the front of your shoulders, 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.
You will repeat on the same leg before switching to the opposite leg.

*please note it’s normal to feel “stronger” on one side

Dumbbell curtsy lunge

- 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

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot
- When you have stepped back with both legs, that’s one rep :)

Dumbbell alternating lunges

Holding the dumbbells up my the front of your shoulders, perform 10 squats.
After you completed your 10 squats, go RIGHT into 10 pulses. Please see the video to see what that looks like.
* if you need to modify, you can do without the weight and do this with body weight or a resistance band.

Dumbbell squat with pulse

Using a dumbbell, place it standing up on the ground. Position the inside of your feet around the dumbbell. Walk your hands out in front of you (still grasping the dumbbell with your feet) and lay flat on your stomach. Raise your feet (with the dumbbell) up, and then slowly lower your legs to the floor. You want to focus on squeezing your glutes and controlling the weight on the way down. You should feel this movement in your hamstrings.

Dumbbell only legs

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