Name: Playbook - Kaysi Marshall - DB Only Triple Sets (+ Core)
Uploaded: 2024-01-07T19:56:03.310Z
Duration: 40 min
Description: DB Only Triple Sets (+ Core)

Dumbbell Only Lower Body + Core
Set 1: 5 Rounds
10x DB Front Squat
10x DB Hamstring Curl
20x Low Plank Spider Knee

Set 2: 5 Rounds 
10x DB Sumo Squat
10x Straight Arm/Leg Roll Up
15x DB Glute Bridge

- Hold dumbbells at shoulder height in front of you
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB Front Squat

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes, curl your heels towards your butt
- Lower with control
- Focus on the mind muscle connection with your hamstrings

DB Hamstring Curl

- Hold a low plank with your elbows under your shoulders
- Bring one knee up wide towards your elbow
- Step back and switch sides
- Try not to rotate your hips side to side

Low Plank Spider Knee

Set 1

- Stand in a wide toed out stance 
- Hold a heavy dumbbell (or two dumbbells) between your legs in front of you
- Lower into a squat, touch dumbbell to the ground, keep your chest lifted
- Stand up to full extension

DB Sumo Squat

- Start on your back with your legs straight and your arms straight in line with shoulders
- Roll up to a seated position bringing your arms overhead
- Roll down with control

Straight Arm/Leg Roll-Up

- Place your feet on a dumbbell or elevated surface
- Place another dumbbell across your hips
- Hold the weight with both hands
- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Lower with control

DB Glute Bridge

Set 2

DB Only Triple Sets (+ Core)

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