Name: Playbook - Blair Epstein - DB Only Lower Body
Uploaded: 2024-01-06T13:34:05.363Z
Duration: 40 min
Description: DB Only Lower Body

- Start with your feet together and resistance band above your knees 
- Step out with one foot into a squat, making sure you are pushing your knees out 
- Bring the other foot in and repeat the other way
- 20 total

Resistance band lateral squats

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Pulse for one at the top
- Lower back to starting position
- 10 each side

If you have dumbbells add one on the working leg to make it more challenging

Single leg glute bridge w/ pulse

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat until you reach a 90 degree angle
- Stand up without locking the knees to keep constant tension in your legs/glutes and go right back down

Dumbbell Sumo Squat

Superset 1

Dumbbell Deadlift

- 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 
- Pulse for 1
- Slowly return to the starting position
- 10 each side

Fire hydrants w/ pulse

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

Jump Squats

- Hold a single dumbbell or plate, using other hand for support 
- Perform half the reps and then hold the weight in the other hand for the next half 
- Pause at the top engaging your calf
- After you finish half the reps, move the weight to your other hand

DB Only Lower Body

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