Name: Playbook - Blair Epstein - Lower and Ab’s DB only
Uploaded: 2024-01-06T13:34:05.384Z
Duration: 45 min
Description: Lower and Ab’s DB only

- 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

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

Jump Squats

Superset 1

- Keep your chest up and 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
- 15 each side

Dumbbell Reverse Lunge

- Hinging at the hips with a slight bend in the knees

Dumbbell Deadlift

Dumbbell sumo squats with heavy weight, once you complete 10-12 reps. Drop the weight and finish with sumo squat pulses until failure (aim for 30).

- 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

- Drop the weight and compete pulses
- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

Superset 2

- 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

- Place hands on the ground for stability 
- Engaging your core extend your legs hovering them off the ground 
- Tuck your knees towards your chest, crunching with your abs at the top

Knee Tuck Crunch

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Lower and Ab’s DB only

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