Name: Playbook - Brett Lundeen - Day 3- Dumbbell Program
Uploaded: 2024-03-11T22:07:57.670Z
Duration: 60 min
Description: Day 3- Dumbbell Program

This destroyed my legs. First leg day in 4.5 months 😬 Felt good!

Keith

John Paul

The Workout 👇🏼

*Warm up
- Walkouts x5
- Gorilla squats x5
- Hip opener x5 each 
- Air squats x20

*Superset 1
- Banded Goblet squat 3x10
- Cossack squat 3x10 each 

*Superset 2
- Bulgarian squats 3x10
- DB RDL 3x10

*Superset 3
- Heels elevated goblet squat 3x10
- Drop lunge 3x10 each

-Walking lunges 3x10 each

*Core
- Straight leg sit up 3x10
-Renegade rows 3x10 each
- Leg lowering ga 3x20
- Hollow body hold 3x30 sec

Walkouts

- Begin with your feet hip width apart
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs
- Lower back to starting position and repeat

Gorilla squats

Hip rotations

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Warm up

Banded DB Goblet squat

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the dumbbell at chest level

Dumbbell cossack squat

Superset

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Dumbbell RDL

Superset 2

Heels elevated goblet squat

Drop lunge

Superset 3

- 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

Straight leg sit up

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
Complete 10 EACH side

Dumbbell renegade rows

Alternating leg lowering

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

Core

Day 3- Dumbbell Program

Faron

Jonathan

Absolutely killer conditioning! Always love these workouts of yours 💪🏻🫡

Day 1- Dumbbell Program

First time back in the gym in a long time, was a great welcome back workout!

Brutal friday sweat man. Needed that! Coach Brett brings the heat

Day 2- Dumbbell Program

This workouts are insane!!! Thanks for getting us ready for the summer

Day 4- Dumbbell Program

Man these DB workouts are brutal 😤😮‍💨🫡

Day 5- Dumbbell Program

Holy crap! This was freaking difficult, I love it! The finisher killed me! Yay

Day 6- Dumbbell Program

Painful 😮‍💨😮‍💨😮‍💨 great circuit!

Day 8- Dumbbell Program

Day 9- Dumbbell Program

Summer

Day 10- Dumbbell Program

Excellent conditioning. Nicely challenging throughout!

Day 11- Dumbbell Program

Fantastic sweat 😮‍💨 kicked my ass

Day 12- Dumbbell Program

Day 13- Dumbbell Program

Day 15- Dumbbell Program

Absolute burner of a workout 😮‍💨🫡

Day 16- Dumbbell Program

Day 17- Dumbbell Program

Day 18- Dumbbell Program

Day 19- Dumbbell Program

The volume DB superset workouts are some of my favorites. Love this program!

Day 20- Dumbbell Program

Day 22- Dumbbell Program

Day 23- Dumbbell Program

Day 24- Dumbbell Program

Day 25- Dumbbell Program

Day 26- Dumbbell Program

Day 27- Dumbbell Program

I probably go back to this routine too often, but I like it.

Really digging skiers/ snatch/squat routine.

Day 3- Dumbbell Program

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