Name: Playbook - Eliza Katoa - Dumbbell Only Lower Body At Home
Uploaded: 2024-04-14T21:11:06.677Z
Duration: 60 min
Description: Dumbbell Only Lower Body At Home

Somi

Serena

Hana

Didn’t do the last superset, but 🔥🔥 workout.

Loww Uluave

Loving the new workouts. Well I love all your workouts, I get a good sweat in and feel so strong after even if it’s rushed with kids

Christine

The sweat was real this morning 😮‍💨

Kourtni

Claudia

Mariah

Lower Body Workout today. This workout will strengthen and tone your entire lower body with this workout. Focus on lifting with control and pushing the weight. Be intentional with every rep.

Lie on your mat on your stomach. Extend your arms out wide at shoulder level. 
Turn your head to look at your left fingers so your right ear is on the ground. 
Lift your left leg off the floor and bend the knee. 
Take the leg across the body towards your right fingers. It doesn’t matter if it doesn’t make it all the way, but try to pull away from your hips and twist your spine to enhance the stretch. 
Take a deep breath at the end of the posture before you release back to the starting pose. 
Repeat on the other side.

Scorpions

Lift your head, relax your shoulders away from your ears, and gaze straight ahead. As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward. Release your head toward the floor — just don't force your chin to your chest.

Cat cow

Sit on the floor and bend one leg in front of your body with your hip rotated out. Position it so your lower leg and knee are resting on the ground. Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight.
Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground. Bend your knee so your leg forms a 90-degree angle. Your back knee should be in line with your hip, and your ankle should be neutral.
Try to keep your back straight and resist the urge to bend to one side. Think about sitting into both hips equally and easing the lifted hip straight down toward the ground.

From here place both arms down to the ground in front of you and lower onto your elbows and then back up.

90/90 up downs (10 per side)

In a seated position, lean back on your hands, and bring both feet close to your body with your knees up. From here, you will lean both knees to one side and let them fall gently to the ground. Then you will pick them up and let them drop to the other side.

Leaning back 90-90 hip openers

Sit in a deep squat position. Push your elbows against your knees gently and then let your knees gently fall back in and repeat that motion. 

If it’s too uncomfortable to sit that low, you can sit on a low seat or bench and do this same movement. 

You can place a block underneath your bottom for more comfort.

Deep squat hip openers

Place a pillow or pad on the ground for your knee. Put your knee on it and place your hands on the ground 1-2 feet in front of your knee.
The foot on your bent knee side should be inside of your knee so that your hip is externally rotated.
Your other leg, the straight leg, should be extended out to the side. You can keep that foot flat on the ground or rotate your toes upward.
Get your lower back flat, into neutral. You are now in the starting position.


Once you are in the starting position as described in the set up, you are ready to begin.
From the starting position, push your butt backward toward your heels.
It is important while you’re doing this stretch to keep your back flat.
Since the adductors attach to your pelvis, rounding your back will prevent you from most effectively stretching your adductors.

The finishing position should look identical to the starting position, except you are deeper into hip flexion.
The low back should have the same curvature.
Note that the chest does not drop down toward the ground. That is a common mistake.
Your torso should go backward toward your heels, not down toward the ground.

Adductor Rockbacks (12 each)

Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.

Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.

Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.

Then stand up and alternate legs.

Worlds greatest stretch

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings (15 each)

Stay in a nice athletic position and step laterally and feel your glutes engage. Keep a slight bend in your knees and keep your core engaged and strong.

Banded lateral steps

- Position a band around your legs just above your knees
- With your knees slightly bent, take diagonal steps forward and back
- Keep your hips down and toes pointed forward

Monster walks

Lower Body Warm-up (1-2 rounds)

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Superset

Hold a plate, dumbbell, or kettle bell tight to your chest. Get into a nice wide stance and take a step to the left and go into a squat. Stand up bringing that leg back together and then you are going to step out to the right side and lower into a squat position. He will keep alternating directions and repeat for time or reps.

Weighted alternating side step squat

Alternating lunge jumps

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you
- Keep the weight close to your body
- Once you feel that deep stretch in your hamstring, stand up and drive that opposite knee all the way through. Exhale. 

*reps are PER SIDE

Kettlebell single leg RDL (10 reps each leg)

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts with 3-second hold

Hold onto a sturdy pole and balance on one leg. Bend at the knee lowering down until your other knee taps a block or pillow. Drive through that leg that's grounded and stand. Repeat on both legs. 

MODIFICATION: do a split squat and keep that back leg on the ground

Arms Assisted Single-Leg Squat (10 each leg)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats (10 each way)

Band X side steps

Crab hold toe touches

OPTIONAL Burnout Circuit

Dumbbell Only Lower Body At Home

Leilani

One of these days I won’t be burned out before the actual burner at the end 🤣 so good!! Got me sweating hard

Lyndie

Lisa

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Lauren

Loved these circuits & super sets today!!

Candy Girl 🔥

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A fun unique burner. Very satisfied with it!

Glutes and hips dead. Can definitely tell I sat in a care all weekend, hips feeling itttt

Coming back after a week break, and oh man 🥵 I needed this

Nicole Thurston

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Natalie

Tiffany

katie

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Courtney

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I could only do the bare minimum for today's workout and told myself that it's okay, and the fact that I moved is important! Motivation comes and goes but habit makes it stay.

Brandi

Suzanne

DB Only Lower Body Push

I am now a pudding of sweat 🥵💦 such a great leg workout! I am dead!

Stacey Vance

lower body push DB only

Lower Body Pull At The Gym

Holy cow🔥 great workout today! I’ve been having breathing problems lately but I’m so happy I can push myself to get it done!! Goal: stay consistent this week🙌🏽

Julia

Feeling great after today’s workout 🏋🏽‍♀️

Jessica

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Cynthia Miller

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Karen

My buns are feeling strong and sweaty 🥵

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Fiona

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Maddy

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Quads, Addcutors, & Calves DB only

Feranei

Warmup to burnout, damn proud of myself 😤

Riley Johnson

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Bridgett Talia

Sooo good!! Thank you so much my legs are on fire

Lousili

Quads, Addcutors, & Calves

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Voni

Rebekah

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Those exercises where you hold the movement for two or three seconds feels like 5 minutes 😩

Lower Body Workkk

Jade

Oh man... pretty grateful that tomorrow is an active recovery day 😬

Posterior Chain Leg Day

Love this work out!!! Feelin it for sure!

Cortney Walker

I appreciate that no matter how intense/complex a workout can be, Elisa provides a modification incase of injuries, etc. 🖤

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Kristin

Elise

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Sheila Aguilar

Brigetta Utai

Tonya

Glutes & Hamstrings - Gym

Emily

Andres

Lower Body Workout

Hella felt this one the next morning when I woke up 😂 that means it was gooooood

Glutes & Hamstrings DB only

Such a quality workout! Feeling so strong!

my leg were shaking by the time I got to the wall sits 😅👏🏽🔥 so good!!!

Quads, Adductors & Calves

my legs are shaking after that workout! 💀🔥

Glutes & Hamstrings DB Only

Wow wow wow. So challenging!! You mean business with this one. 🥵🥵

Stephanie

Tell me to do burpees and I'll gladly do them... tell me to do deadlift into goblet squat and I'd do anything but lol

Quad Focused Leg Day At Home

Vanessa

Couldn’t complete one of the SS, but this workout was 🔥 anyway.💪🏽💯💯

Lola

Glutes & Hamstrings At The Gym

Did legs for activated cardio since I missed yesterday! It was a killer burn!! 🔥🔥🔥

Jazmyn Folauhola

Legs (minimal equipment)

Crosby

Lower Body Work (Gym)

This felt SOOOOO good after a long day of work

I'm ready to do some active recovery tomorrow by curling turkey to my mouth

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Wenda

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Obsessed! The App is so easy to use and knowing exactly what my work out is going to consist of saves me tons of time as I don’t have to plan my work outs now!! I trust these work outs to it all the muscle groups! Love love love!

Havana

That circuit killed me after that weight training 🙌🏽

Lower Body Workout - Gym

I thought my legs were strong until I do Eliza's workout 😅

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Shaimaa

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Katie

Allexis

Leg Dayyyy

Alayna

Shanice Taufa’asau

Freakin burn baby! Didn’t want to do the burnout but I pushed through it! Bulgarian + Copenhagen side plank was my toughest! 😤

Elaine

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Don’t save leg day for 9:45 pm, that was a struggle but feeling the burn and feeling so strong!

That was killer.. that burnout got me! 😂 Loved it

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Mary

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This was so hard for me today, but I definitely see an improvement in my mood! 😁💪🏻

Dumbbell Only Lower Body At Home

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