Name: Playbook - Brooke Leach - Dumbbell Only Legs
Uploaded: 2024-01-19T00:18:41.057Z
Duration: 60 min
Description: Dumbbell Only Legs

This can be modified for beginners (using bodyweight on certain movements) to advanced lifters by slowing down the overall tempo, and focusing on your mind/muscle connection.

- When performing the squat, make sure that your feet are set shoulder-width apart 
- Keep your chest and upper body held in a neutral position or with a slight arch

Elevated Heel Goblet Squat

- Begin by holding a set of dumbbells in front of your thighs while standing in a hip to shoulder-width stance
- From here, you want to think about pushing your butt back as far as you can
- Keep a slight bend in your knees, begin to lower the dumbbells to about mid-shin 
(This movement is very hamstring focused, so you should feel a stretch and burn in your hammies)

DB RDL

- Begin with a dumbbell in each hand or one dumbbell in the opposite hand of the working leg 
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

1. Begin by sitting close to a bench while holding the dumbbells. This will be your starting position. 
2. Begin the movement by driving through with your heels, extending your hips vertically keeping the dumbbells in place. Your weight should be supported by your upper back and the heels of your feet.

SUPERSET Dumbbell Hip Thrust

1. Begin by sitting close to a bench while holding the dumbbells. This will be your starting position. 
2. Begin the movement by driving through with your heel, extending your hips vertically. Your weight should be supported by your upper back and the heels of your feet.

SUPERSET Single Leg Bodyweight Hip Thrust

1. Start with both legs slightly closer than shoulder width apart 
2. Slowly push up onto your toe and squeeze your calf muscle, lower & repeat.

Dumbbell Only Legs

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