Name: Playbook - Juli Bauer Roth - Dumbbell Lower Body
Uploaded: 2024-04-27T16:18:40.192Z
Duration: 44 min
Description: Dumbbell Lower Body

This will absolutely leave your legs and glutes sore by tomorrow! Enjoy!

Inchworm to Spiderman Lunge

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings R

Forward leg swings L

Ankle Stretch R

Ankle Stretch L

- Raise one leg
- Press through your opposite leg and engage your glute
- Place your hands on your side for balance

Single leg glute bridges R

Single leg glute bridges L

- 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

Warm-up

12 REPS PER SIDE

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

Dumbbell bulgarian split squat

- Place a banded right above the knees 
- Place your upper back on a bench, and dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Banded dumbbell hip thrust

- Place the band just above your knees. Position your upper back on a bench with abs braced
- Hold one leg at a 90 degree angle at the hip and drive the other foot into the floor to bridge your hips up while squeezing your glute. Hold before lowering back to the starting position.

Banded single leg hip thrusts R

Banded single leg hip thrusts L

Thrust Circuit

8 REPS PER SIDE

- Holding a dumbbell in each hand, step one leg back, keeping your heel off the ground, so that you are in a staggered stance. 
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. 
- Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. Come back up to the start position, by pushing your glutes forward.

B stance dumbbell RDL

For this circuit, choose a heavy weight for the 6 reps then choose a lighter weight for the 12 reps

- 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
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to stand while keeping both feet planted on the floor
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy static lunge R

Dumbbell curtsy lunge L

Dumbbell curtsy static lunge L

Lunge Circut

Cat cow

Scorpion stretch

Quadruped adductor stretch R

Quadruped adductor stretch L

Pigeon stretch R

Pigeon stretch L

Kneeling Hip Flexor Stretch R

Kneeling Hip Flexor Stretch L

Cool down

Dumbbell Lower Body

Sara

Dumbbell Upper Body

Hamstrings

Shoulders

Great little burner! The METCON was a beast, but so good!

Rachelle

CrossFit Style Workout

Alice

Maureen

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie Grogan

Biceps & Triceps

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Gym Full Body

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Jennifer

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

Shoulders, Chest & Triceps

Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Bodyweight Travel Workout

Triceps & Back

Legs

Kettlebell Strength

Carina

Stability Ball Core

Kristine

Quick Cardio

Chest & Shoulders

26-min Dumbbell Lower Body

Gym Biceps & Triceps

Gym Back

Bodyweight Workout

Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

Kettlebell Workout

Gym Split Day

30-min Upper Body

Gym Lower Body

15-min HIIT

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Nichole

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Carrie

25-min Dumbbell Full Body

ABS ABS ABS

Band Workout

Great one! I’ll I love a good KB workout! Thanks!

Dumbbell Lower Body

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