Name: Playbook - Grace Noel - W3/D1: dumbbell legs
Uploaded: 2023-06-24T13:47:07.795Z
Duration: 50 min
Description: W3/D1: dumbbell legs

Yasmin

Mary Lou Valeron

Warm up 
- Banded pulse squats: 3 x 10
- Banded reverse lunge 2 x 8 each leg
- Cross over leg lifts (bench) 2 x 10 each leg
- Side abductors (bench) 2 x 10 each leg 
- Elevated glute bridge(bench) 2 x 15
- Single leg lift (bench) 2 x 10 each leg 
- Single leg cross over lift (bench) 2 x 10 each leg
- Lying abductors 20

Exercise 1: front squats 3 x 8 engage abs
Exercise 2: low reverse lunge 3 x 8 each leg 
Exercise 3: lunge, squat, press 3 x 6 each side
Exercise 4: squat swing (weight transfer) 3 x 10
Exercise 5: sumo squat 3 x 10
Exercise 6: sumo squat to DL 3 x 10
Exercise 7: front pulse squat (two weights) 3 x 8
Exercise 8: squat to press calf raise 3 x 8
Exercise 9: RDLs 3 x 8
Exercise 10: Reverse lunge 2 x 8 each side
Exercise 11: Reverse lunge to knee lift 2x 6 each side. Great for core stability
Exercise 12: Bench Step ups 2 x 8 each leg
Exercise 13: Bench step up to lunge 2 x 6 each leg
Exercise 14: Squat step up 1 x 8
Exercise 15: Side to side squat 2 x 10 
Exercise 16: Overhead curtsy lunge 2 x 8 each side
Exercise 17: Squat walk 6 steps forward 6 steps back x 2

Walking - 15 min incline or 20-30 min outdoor walk

- 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
- Complete a single squat
- Place one foot on the top of the bench
- Step up onto the bench
- Complete a single squat
- Step down with control
- Work both sides

Squat step up

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

Side to side squat

- Hold a single dumbbell overhead
- Step the opposite leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Work both sides

Overhead curtsy lunge

- Hold a single dumbbell in front rack position
- Walk forward while maintaining a half squatted position

Squat walk

walking

W3/D1: dumbbell legs

Becca

Jenna

Use to doing heavy weights this was so much more intense and my heart rate was up the whole time! Loved it

W3/D1: dumbbell legs

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