Name: Playbook - Erin Killeen - Dumbbell Only Leg Day
Uploaded: 2023-04-17T03:50:01.225Z
Duration: 45 min
Description: Dumbbell Only Leg Day

Jessica

I feel and broke my elbow about 4 weeks ago. I’m trying to slowly trying to get back into working out. I had to use light weight but it felt amazing to move my body

Alicia

Sandra

Amie

soooo good, i added an ab circuit from the tabata app at the end and altogether the workout kicked my booty big time! so quick & effective!!!

Mallory Smail

- Hold a dumbbell in goblet position
- With control, engage your core and glutes, maintaining an upright posture
- Keeping your weight evenly distributed throughout your feet, inhale, and as you begin to lower down into a squat, sit your hips backward like you were going to sit on a chair
- Try to get your hips below your knees but don’t force it, and remember to keep your torso vertical and your spine straight
- Brace your core, then exhale as you push through your feet to return to the starting position

Dumbbell Goblet Squat

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell RDL

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squat

- Sit down, grab dumbell with both hands position it directly over the crease of your hips
- Lie down, bend your knees and plant your feet on the ground hip-width apart and a few inches in front of your butt
- Drive your hips up until you form a straight line with your body between your shoulders and knees
- Squeeze your glutes at the top of each rep
- Lower with control and repeat

Dumbbell Glute Bridge

- Set up with your feet shoulder width apart and a dumbbell in each hand
- Step forward with one leg and allow both knees to bend simultaneously
- Descend until the back knee touches the floor
- Drive through the front foot and extend the knee as you stand up fully and return to the starting position
- Repeat on the opposite leg

Dumbbell Walking Lunges

Dumbbell Only Leg Day

Jaida

Brooke Leonard

Challenging 🙌🏼 it feel good to change up my routine 💕

Quads - strength focused

Kathy

Those reps though 😅🔥🔥🔥 love this one

Ashlee

Shana

Beginner Hamstring Focused Leg Day

First workout in a few weeks… easing back in. Absolutely loved it!!

Marcie

This workout was perfect for me for getting back from a gym hiatus. Grateful you’ve created this!! 10/10 🙌🏻 💕

Hanna Wade

Bruhhhh… I’m in pain. So good. 🥵🔥 Also, the playlist is fucking fire.

Kayla

Beginner Quad Focused Leg Day

I always get a good sweat and workout! 🔥

kobey felter

Hope

Hamstrings - strength focused

So glad you included this! I probably wouldn’t have done it otherwise but I love it! So f***ing hard

Dumbbell Only Leg Day

Community

More workouts from Erin Killeen