Name: Playbook - Day 1 Training - 3. LEGS (Dumbbell Only)
Uploaded: 2024-01-07T21:25:03.138Z
Duration: 100 min
Description: 3. LEGS (Dumbbell Only)

First leg workout, not sure if I’ll be able to walk tomorrow (in a good way). Did some new exercises I’ve never done before. I just know if I keep up with it, my legs are finally going to look good!

Emmanuel

Before or after workout complete 10 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

Hold a plate or dumbbell by its sides at chest level, so your elbows are pointing out and down. Stand with your feet shoulder to hip width apart. Begin to squat, sitting your hips back and bending your knees. As you drop into a deep squat, your elbows should come inside your knees, pushing them out

Dumbbell Goblet Squat

- 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

Dumbbell Reverse Lunge

Start with a wide stance, feet outside of hips. Drop down to one side bending at the knee and sitting back on your heel. Press through your heel and return to standing position. Perform one leg at a time. When doing weighted, hold the dumbbell out in front with one hand or both.

Side Lunge

1.) Stand with a slight bend in your knees. Put one arm across your chest and use to other to hold on to your support.
2.) Begin by bending at the knees and lowering your body backward, hips forwards squeezing glutes, while raising your heels off the ground.
3.) You can use some type of block or support to keep your heels from touching the ground

Bodyweight Sissy Squat

Hold dumbbell in each hand and keep your arms at your sides, keeping your torso upright. Keep your arms relaxed at your sides throughout the whole movement. Step forward with one leg, putting your weight into your heel. Bend at the knee and perform lunge taking a step each rep.

Dumbbell Walking Lunges

- Lay on your back, holding a plate overhead
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying Leg Raises

Bodyweight Sit Ups

Stand up you can use a bar to keep your shoulders back and you back straight. Keep your hips forward and your core tight. Use your obliques to twist your body from side to side.

Torso Twist

3. LEGS (Dumbbell Only)

Bobby

Jonnathan

1. CHEST/TRICEP (Dumbbell Only)

2. BACK (Dumbbell Only)

4. ARMS/ABS (Dumbbell Only)

5. SHOULDERS (Dumbbell Only)

6. CHEST/TRICEP (Dumbbell Only)

Pumped  for sure 💪 weaker side felt activated

3. LEGS (Dumbbell Only)

Community

More workouts from Day 1 Training