Name: Playbook - Blair Epstein - DB only legs
Uploaded: 2024-02-21T19:48:56.497Z
Duration: 60 min
Description: DB only legs

- 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

- Feet slightly wider than shoulder width 
- Knees going the same direction as your toes
- Chest up and slowly lower 4 tempo
- Use your glutes to pull yourself back up stopping before locking out your knees

Dumbbell Sumo Squats

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Half reps at the top for 5 then back down

Dumbbell glute bridge with pulse

- Hold a DB in each hand by your side 
- Bring your foot back behind the other and then using your working glute to pull yourself up
- Keep shoulder back and core tight

Dumbbell Curtsy Lunge

- Feet hip width apart 
- Hinging at your hips like you are closing a door with your butt
- Slight bend in the knees 
- When your hips can’t go back any further (knee height or slightly after knees) drive forward with glutes

Dumbbell Deadlift

20 reps each, 3 rounds, no breaks between exercises. 15 second rest between rounds.

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Shoulders lifted off the floor and back flat
- Reach as far as you can to each side

Heel Taps

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

DB only legs

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