Name: Playbook - Brycelyn Roberts - Dumbbell only: lower body
Uploaded: 2022-10-26T23:18:40.053Z
Duration: 45 min
Description: Dumbbell only: lower body

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell glute bridge

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

Dumbbell bulgarian split squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Switch legs and repeat

Dumbbell reverse lunge

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Dumbbell only: lower body

I’m dead! That was a killer full body workout! I’ll be back for it again next week 😅

Dumbbell only: lower body

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