Name: Playbook - Jenny Campion - LOWER BODY / Functional Dumbbell
Uploaded: 2022-11-26T18:23:22.521Z
Duration: 45 min
Description: LOWER BODY / Functional Dumbbell

Amanda

Functional lower bod session with dumbbells. For a more thorough lower body warm up be sure to check out the “warm up” section first!

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

Snap yourself and tag me on Instagram @jenny.campion for accountability and to inspire the community ✨ - I'll be sure to repost!

-Stand with feet hip width apart with toes slightly pointed out
-Hold dumbbell with upright both hands extended to that it is positioned between your legs
-Lower down into squat, keep chest upright
-When coming up from the squat, simultaneously pull weight upwards towards the chest and switch the grip to the heels of your hands holding the dumbbell. You will now be in a position to begin the goblet squat.
-Keeping weight at chest, elbows pointing downwards, lower into the goblet squat.
-Stand back up and lower the weight between the legs to repeat.

Squat to Goblet Squat

- Start with a shoulder width stance 
- Jump to one side as far as possible
- Upon landing, immediately push off in the opposite direction, returning to your original start position
- REP COUNT IS TOTAL # (E.g 20 means 10 per leg)

Lateral bound

- Start in a glute bridge position: feet positioned below the knees 
- Walk feet away from body, alternating steps while maintaining a neutral spine and level hips. 
- Walk as far away as you can without dropping hips and then walk feet back to start position.

Hamstring walkouts

Leg Circuit

- Set up in a split stance with your front foot elevated on a plate or thick book
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front Foot Elevated Split Squat

- Hold DB in arm opposite from the leg you will step out with.
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle. Image reaching back for a chair with that butt cheek.
- Pause and hold the DB to the inside of the bent leg. Do not twist your torso!
- Return to the starting position by pushing through the bent leg - extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

DB lateral lunge

-Holding dumbbells at your sides
-Place entire foot up onto the box/bench
-Lean forward from the hips with a neutral spine. This will load your body weight over the front leg which is the working leg
-Think about pushing your body upwards by driving through the bench. NOT by pushing off the floor with the back leg. This is challenging!
-Work on controlling yourself back to the ground rather than just dropping.

Dumbbell Step Ups

Leg Superset

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly

Broad Jump

-Hold a heavy dumbbell or farmer's carry bar in each hand.
-Stand tall and walk forward for the recommended distance. Don’t rush! Focus on form.
-Avoid leaning forward at the hips. Stand tall and chin parallel to ground.
-Keep your shoulders pulled back and down throughout the entire exercise. Avoid letting your shoulders round forward.
-REP COUNT: Number of steps PER LEG

Farmer Carry (DB or KB)

Jump n Carry Finisher

LOWER BODY / Functional Dumbbell

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!

LOWER BODY / Functional Dumbbell

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