Name: Playbook - Gritty Soldier - Dumbbells - Legs/Lower Body
Uploaded: 2024-01-20T14:25:56.543Z
Duration: 50 min
Description: Dumbbells - Legs/Lower Body

Amazing leg day, surprised what can be done with just dumbbells!

daniel

This is a great option for when you’re traveling or only have limited resources (i.e. dumbbells). 

You do not need to go super heavy with these exercises, maintaining good form and smooth contraction is most important!

- Goblet Squats
- Stiff Leg Deadlifts
- Split Squats
- Step Up
- Walking Lunges
- Air Squats
- Standing Calf Raises
- Seated Calf Raises

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Begin with a dumbbell in each hand and feet hip width apart
- Lower the DBs to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Dumbbell Stiff legged deadlift

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Push through the balls of your feet
- Engage your calves as you go up

Dumbbell Standing calf raise

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Dumbbell Seated calf raise

Dumbbells - Legs/Lower Body

Cyrus

It was nice.  Im out of form but getting back at it again.

Francisco

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Josh

Hard but I made it through and sweat buckets

Jamie Walters

Bodyweight HIIT - Full Body

Great workout definitely feeling the burn

Dumbbells - Legs/Lower Body

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