Name: Playbook - Kelly Diller - Legs W4D3
Uploaded: 2024-03-30T23:58:43.475Z
Duration: 60 min
Description: Legs W4D3

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Dumbbell alternating lunges

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Dumbbell single leg glute bridge

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel or beyond and push through your heels to come up

Dumbbell goblet squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Use a plate for more range of motion

Dumbbell calf raises

Legs W4D3

Chest/triceps W1D1

Legs W4D3

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