Name: Playbook - Derek Pratt - Day 4: Legs
Uploaded: 2022-01-22T13:43:17.563Z
Duration: 45 min
Description: Day 4: Legs

Lisa

Devon

Welcome to our legs day DB workout program. This is a 5 day  4 week program. Today’s focus will be on the legs. Let’s get a good warm up and get to work!

Who’s ready to work?! Welcome to round 1 of our 5 round dumbbell legs day. This ones gonna be tough but you got this! Let’s get after it today!

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- Stand holding a dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Dumbbell goblet squat

Round 1

Great work for round 1. Let’s turn things up even more for round 2. You get what you put into this!

- Stand with your feet shoulder width apart holding a dumbbell in each hand with knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Single leg deadlift (bodyweight)

- 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

Round 2

Welcome to round 3! Make sure to hydrate and stay lose. We are at the halfway point of today’s workout. Keep pushing and getting better!

- Place your feet hip-width apart, and dumbbell in hand
- 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

Dumbbell lateral lunge

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

Round 3

Love the effort! Keep
Pushing yourself. We are at the back end of the workout so I think it’s time to kick it up another notch. This part of the workout is very mental. Lock in and work!

- Place the dumbbell on your hips, with your back using a bench for support 
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

Round 4

That’s how to work!! Welcome to round 5 aka our last circuit of the day. You owe it to yourself to push it as hard as you can for these last 2 exercises!

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

Round 5

Day 4: Legs

Very good workout weither your at home or at the gym 
LFG 🤘

Lyanne

Samya

I meant to put 5 stars down!! But my hands are happily sweaty

Day 1: Chest & Abs

Great to see you today! 
Your app is wicked awesome- Im loving it!

Day 2: Shoulders & Triceps

The tone after this session is insane 🦾

Day 3: Back & Biceps

Starting a beautiful Friday with a CRAZY HIIT workout is perfect!!! 🥵

The best way to start a Friday!!! LFG! 🔥

Amazing full body workout!!! Really had to bring it 🥵

Day 4: Legs

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