Name: Playbook - Jenny Campion - LOWER BODY / DB Only
Uploaded: 2022-11-26T18:23:22.511Z
Duration: 50 min
Description: LOWER BODY / DB Only

To be honest this was my first real workout besides Pilates in a couple of years and I loved it! Made me remember what I like about the gym and wasn’t so hard that I wanted to give up. And it didn’t kill my knees!

Jennifer Mchugh

I feel like every muscle in my legs have been worked and I got it done in under an hour. Amazing!

Melody

Leg strength training program, using dumbbells.

LET'S GO! Rate the workout/leave a comment and let me know how it goes.

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- Start on your hands and knees 
- reach one arm forward and the opposite leg back
- squeeze glute and pull belly button to spine
- imagine a bowl of hot soup on your back - don’t spill it!!
- bend elbow and knee inwards at the same time then extend back to reached position

Bird Dog

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
- only lower as far as you can without losing core engagement - low back does not start excessively arching! You should not feel pain in the low back.
- REP COUNT is per side

Dead bug

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Keep hips level
- lift back up engaging your glutes

Single leg deadlift (bodyweight)

LEGS - A

- Hold the dumbbell at chest height
-stand with feet shoulder width apart. Toes can be slightly turned out
-imagine you are standing on a piece of paper and you are trying to rip it apart - feel that stability in your hips!
- Bend knees and Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Begin with dumbbells in each hand and feet hip width
-soften the knees
- Press hips back and lower dumbbells down until mid shins
-keep back flat and lats engaged 
-feel a stretch in the hamstrings 
- squeeze flutes and lift back up to standing

DB Romanian Deadlift

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position by pressing through the front foot and extending that leg
-alternate sides
-REP COUNT is per leg (E.g. 10 reps = 20 total)

Alternating DB reverse lunges

Superset

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat
- track knees in line with your mid toe
- Stand up to full extension

DB sumo squat

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position

DB split squats

BODYWEIGHT split squats

- Push up into glute Bridge with both feet, closer together than standard bridge
-Raise one leg off the ground to find your start position 
-lower down controlled on one leg
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

LOWER BODY / DB Only

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