Name: Playbook - Grace Noel - Dumbbell Legs
Uploaded: 2023-06-24T13:47:18.682Z
Duration: 60 min
Description: Dumbbell Legs

- Loop a band just above your knees
- Sit your hips back and down into a squat
- Pulse 2x
- Extend both legs to full hip extension

Banded pulse squats

- Loop a band just above your knees
- Step one foot back and lower into a reverse lunge
- Extend both legs, returning to starting position
- Work both sides

Banded reverse lunge

- Position yourself on all fours on the top of a bench
- Kick one leg straight behind you
- Raise and lower your leg from one side to the other over the bench
- Work both sides

Cross over leg lifts (bench)

- Position yourself on all fours on the top of a bench
- Keeping your leg in a bent position, raise your leg or to the side
- Return to starting position
- Work both sides

Side abductors

- Lying on the floor with both feet elevated onto a bench
- Press your hips up into a glute bridge position
- Lower with control

Elevated glute bridge (bench)

- Position yourself on your back, one leg bent with your foot elevated on a bench
- Raise the opposite leg straight
- Press up into a single leg glute bridge
- Work both sides

Single leg lift (bench)

- Position yourself on your back, one leg bent with your foot elevated on a bench
- Raise the opposite leg and cross it over your working leg 
- Press up into a single leg glute bridge
- Work both sides

Single leg cross over lift (bench)

- Lying on the ground with your knees and hips bent to 90 degrees, a band placed above your knees
- Open and close your knees against the resistance of the band

Lying abduction

- Hold a single dumbbell in front rack position
- Sit your hips back and down into a squat
- Extend both legs to full hip extension

Front squats

- Hold a single dumbbell in front rack position
- Step one foot back and lower into a reverse lunge
- Extend both legs, returning to starting position
- Work both sides

Low reverse lunge

- Hold a single dumbbell in one hand
- Step one foot back and lower into a reverse lunge
- Extend both legs, returning to starting position as you clean the dumbbell up
- Sit your hips back and down into a squat
- Extend both legs as you press the dumbbell overhead
- Work both sides

Lunge squat press

- Bend at the waist and knees bringing the dumbbell between your legs
- Drive with your hips engaging your glutes
- Swinging the dumbbell up to shoulder height
- Alternating hands at the top
- Reversing the swing back to the start

Squat swing (weight transfer)

- Hold a single dumbbell between your legs, feet in a wide toed out stance
- Squat down lowering the dumbbell toward the floor
- Extend both legs to retain to starting position

Sumo squat

- Hold a single dumbbell between your legs, feet in a wide toed out stance
- Squat down lowering the dumbbell toward the floor
- Extend both legs to retain to starting position
- Hinge forward at the hips, lowering the dumbbell toward the floor
- Use your glutes and hamstrings to return to starting position

Sumo squat to DL

- Hold a dumbbell in each hand, in front rack position
- Sit your hips back and down into a squat
- Pulse 2x
- Extend both legs to full hip extension

Front pulse squats (two weights)

- Hold a dumbbell in each hand in front rack position
- Sit your hips back and down into a squat
- Extend both legs to return to starting position while pressing the dumbbells overhead
- Press up into the balls of your feet engaging your calves

Squat press to calf raise

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

RDLs

- Hold dumbbells by your sides
- Step one foot back and lower into a reverse lunge
- Extend both legs, returning to starting position
- Work both sides

Reverse lunge

- Hold dumbbells by your sides
- Step one foot back and lower into a reverse lunge
- Extend both legs, returning to starting position
- Tuck your knee to your chest
- Work both sides

Reverse lunge to knee lift

- Hold a single dumbbell in front rack position
- Place one foot on the top of the bench
- Step up onto the bench
- Lower with control
- Work both sides

Bench step ups

- Hold a single dumbbell in front rack position
- Place one foot on the top of the bench
- Step up onto the bench
- Lower with control 
- Step your “bench” foot back and lower into a reverse lunge
- Extend both legs, returning to starting position
- Work both sides

Bench step up to lunge

- Hold a single dumbbell in front rack position
- Stand in a wide stance
- Switch back and forth from one side squat to the other

Dumbbell Legs

More workouts from Grace Noel