Name: Playbook - Juli Bauer Roth - Dumbbell Lower Body
Uploaded: 2024-04-27T16:18:39.514Z
Duration: 45 min
Description: Dumbbell Lower 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

Only have access to dumbbells? Well this workout is for you!! Enjoy!

- Jump rope with the rope passing under your feet once each jump

Jump rope

Hip cradles

- 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)

- Hinge at the hips raising your back leg
- Reach forward with both arms
- Repeat raising opposite leg

Single leg deadlift reaches

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

- Stand holding a weight close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Dumbbell goblet squat

Warm-up

- Elevate heel with feet together 
- Hold dumbbell in front of chest 
- Squat down as low as possible and drive up through heels

Heels elevated feet together goblet squats

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell walking lunges

20 REPS PER SIDE

- Place your upper back on the bench
- Place a dumbbell on working leg 
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Dumbbell Single leg hip thrust

- kickstand left foot onto the wall, holding onto a dumbbell with your left hand 
- keeping hips square, rotate shoulders to your right side, bringing your left dumbbell to your right knee 
- push hips back towards the wall as you hinge forward, feeling the movement in your outer right glute 
- hinge slowly to mid shin then squeeze your glute to stand without locking out your hips, just enough to come back to the starting position

Kickstand rotational single arm deadlifts (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 bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge (R)

Kickstand rotational single arm deadlifts (L)

Dumbbell curtsy lunge (L)

Circuit

Downward Dog with Foot Pedal

Wide leg stretch with reaches

Pigeon stretch (R)

Pigeon stretch (L)

- Bend your left knee and place your shin along the back cushion of a couch, chair or up against with your toes pointed upward. 
- Keep your left thigh in line with your body. Place your right foot in front, aligning your knee above your ankle. Elongate your spine and engage your core and glutes.

Couch Stretch (R)

Couch Stretch (L)

Cool Down

Dumbbell Lower Body

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

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

Valerie Grogan

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

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

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

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Really really tough ! But really really good !💪🏾

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

Nikki

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Erica Cerami

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

Carrie

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

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