Name: Playbook - Jules Shaw - W1/D1 Monday - Lower Body
Uploaded: 2022-12-28T18:15:16.051Z
Duration: 45 min
Description: W1/D1 Monday - Lower Body

Jennifer

Welcome to the first Dumbbell & Bands workout! Today we have a lower body workout lined up, so get moving and have fun!

Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. Complete the Lower Body 1.0 warm-up in the Warm-up & Activation collection.

If you only have access to lighter DBs, you may want to add reps to challenge yourself. If you only have access to heavier DBs, you may want to decrease reps so that you can complete the workout. Otherwise, choose weights that will allow you to follow the sets and reps as indicated while challenging yourself.  

Equipment required: dumbbells, box, large resistance band

Modification: decrease weight, bodyweight only, split squat (no bench)
Reps: 6R per side

- Begin standing about 2 feet away from a knee-height bench
- Place top of rear foot on the bench behind you 
- You may need to adjust your position so that you can comfortable perform a lunge with your front knee tracking just over your toes 
- Holding a dumbbell in each hand, perform a single leg squat by lowering down below parallel 
- Stand up by driving through the heel of your front foot 
- Perform 6 reps PER LEG (12 total)

Bulgarian split squat

Modification: decrease weight, use single DB
Reps: 12R

- Begin standing with a DB in both hands, palms facing toward you
- Slowly lower the weight with a slight bend in your knees, hinging at the hips
- Keep your core tight and back flat
- Lower DBs until you feel a slight stretch in your hamstrings
- Squeeze your glutes to extend hips back to standing

Romanian deadlift

Modification: decrease weight, bodyweight only, glute bridge
Reps: 15R

- Begin with your feet flat on the ground, knees bent, and mid/upper back on the bench
- Hold the DB in your hip crease
- Lower hips down towards floor until you feel a slight stretch in your glutes
- Squeeze your glutes to bring your hips up so your body forms a straight lines from your shoulders to hips to knees

Hip thrust

Triset

Modification: bodyweight box step-overs (no weight), lower box height
Reps: 75R

- Begin standing in front of box holding DBs at sides
- Step with one foot, then the other on top of the box
- Step down off the box on the other side
- Repeat starting from other side
- Rest as minimally as possible until all 75 reps are completed

Dumbbell box step-overs

Modification: remove object, lift lower, lean back
Reps: 15-20R per leg

- Begin sitting on the ground with your legs straight out in front of you
- Place an object beside your lifting leg, which will act as a target to lift your leg over
- Place hands on ground beside you for support
- Keep core tight and lift one leg over and to the other side of the object, then back again
- Keep leg straight throughout the movement

Hip flexor straight leg lifts

Modification: move closer to attachment point to decrease band tension, use lighter band, reduce range of motion
Reps: 15-20R per leg

- Attach one end of your resistance band to a rig, squat rack, or secure anchor
- Lay prone on the ground and loop one ankle into the band
- Bend your knee to move your heel towards your butt, keeping your core tight and hips on the ground
- Slowly lower foot back to starting position

W1/D1 Monday - Lower Body

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