Name: Playbook - Juli Bauer Roth - Dumbbell Lower Body
Uploaded: 2024-02-24T21:26:48.300Z
Duration: 53 min
Description: Dumbbell Lower Body

Straight lunchtime Fiya!! 🙌🏻🙌🏻🔥🔥🔥

Annelise

Christina

Loved this lower body workout! Was simple enough to do in my home gym but still get in a great workout. Glute finisher was 🔥

Amanda

I don’t typically enjoy lower body days but this was enjoyable and the perfect amount of challenging. Thanks Juli!!

Amy Zimmerman

This workout is great for someone who only has dumbbells in their own gym or is at a busy gym where equipment is hard to come by! Enjoy!

Warm-up:
3 rounds of:
5 inchworms 
10 single leg glute bridges, each side 
8 side lying hip raises, each side

Workout:
3 rounds of:
10 Goblet Squats
8 Dumbbell Step Ups, each side
15 Dumbbell Calf Raises

3 rounds of:
8 Dumbbell Single Leg Deadlifts, each side
8 Dumbbell Curtsy Lunge (R)
6 Dumbbell Static Curtsy Lunge (R)
8 Dumbbell Curtsy Lunge (L)
6 Dumbbell Static Curtsy Lunge (L)

2 rounds of:
20 2x Lateral Band Walk
12 Donkey Kicks, each side
14 clam shells, each side

Cool down:
2 rounds of:
:30 hip flexor stretch, each side
1 min figure four stretch, each side
1 min IT band foam roller, each side

3 rounds of:
5 inchworms 
10 single leg glute bridges, each side 
8 side lying hip raises, each side

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworms

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

- Lay down on your side with your legs stacked. Prop yourself up by placing your elbow and forearm flat onto the ground, with your arm pointed away from you. 
- Stack your elbow under your shoulder. Bend your knees to a 90-degree angle so that your feet are behind you, keeping them stacked.
- Keeping your feet together and core engaged, raise your hips straight up from the ground. 
- Keep your body in line throughout the movement. In the same motion, contract your glutes to lift your top knee towards the ceiling, keeping your bottom knee on the floor. Pause and lower yourself back down to the starting position.

Side lying hip raises

Warm-up

I want you to push it on your weights when it comes to the goblet squats and step ups. The last 2-3 reps should be pretty challenging, where you are fighting for your last reps while still able to keep your form!

3 rounds of:
10 Goblet Squats
8 Dumbbell Step Ups, each side
15 Dumbbell 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

-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

- Hold a single dumbbell, using other hand for support 
- On the same side as the dumbbell perform a calf raise
- Pause at the top engaging your calves

Dumbbell calf raise

Quads & Calves

Slow these movements down. No rushing through them. Try to think about the muscles that should be engaged during these movements, the glutes and hamstrings.

3 rounds of:
8 Dumbbell Single Leg Deadlifts, each side
8 Dumbbell Curtsy Lunge (R)
6 Dumbbell Static Curtsy Lunge (R)
8 Dumbbell Curtsy Lunge (L)
6 Dumbbell Static Curtsy Lunge (L)

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

- Holding the dumbbells at your sides
- Step one 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
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge (R)

- Holding the dumbbells at your sides
- Step one leg back behind the other leg, crossing it behind the front leg while keeping the hips square and plant foot into the ground
- Bring your knee down until almost touches the ground
- Push through your front foot to move back to a standing without bringing either foot off the ground

Dumbbell static curtsy lunge (R)

Dumbbell curtsy lunge (L)

Dumbbell Static Curtsy Lunge (L)

Glutes & Hamstrings

With this circuit, try to not rush through. At the top of the donkey kicks and clam shells, pause for a second to ensure the glute is activated and working hard through the movement!

2 rounds of:
20 2x Lateral Band Walk
12 Donkey Kicks, each side
14 clam shells, each side

- Position a band around your legs just above your knees
- With your knees slightly bent, take 2 slow lateral steps to the right (1 rep) then repeat the following direction 
- Keep your hips down and toes pointed forward

2x Lateral band walk

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Banded Glute Finisher

2 rounds of:
:30 hip flexor stretch, each side
1 min figure four stretch, each side
1 min IT band foam roller, each side

Kneeling hip flexor stretch

- Lie on your back with knees bent, feet flat and in line with your hips
- Bring either ankle to the opposite knee forming a figure four (i.e. cross your legs)
- Reach through your bent knee and grasp the back of the leg still on the ground and pull it towards your chest
- You should feel the stretch in your buttocks
Keep your head and neck are relaxed
Hold the position

Figure four stretch

- Sit on the floor with legs extended in front of you. Place foam roller perpendicular to your body.
- Using your arms, lift your body onto the foam roller in a side-lying position.
- Keeping your bottom leg straight and top knee bent, move your body in a back-and-forth motion. This will allow the roller to stretch the outside of your bottom leg from your hip to your knee.

Dumbbell Lower Body

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