Name: Playbook - Kenna Matta - W4/D3 Dumbbell only legs & glutes
Uploaded: 2022-04-21T18:49:53.409Z
Duration: 60 min
Description: W4/D3 Dumbbell only legs & glutes

Build tone and sculpt your legs and glutes with this lower body workout using only dumbbells

- Begin with dumbbell in each hand and feet hip width apart
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

-Stand with your feet staggered so your big toe of your back leg is even with the heel of your front leg 
- Focus your weight on your front foot and keep your knees slightly bent 
-With dumbbells in hand, hinge at your hips and lower your torso until it’s almost parallel to the floor
- Lift back up engaging your glutes
- Repeat reps with opposite leg in front

Dumbbell B Stance RDL

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

Dumbbell goblet squat

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat 10 reps per leg

Dumbbell reverse lunge w/ knee lift

- Starting with your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Push through your heel to come back up to the standing position, keeping your chest lifted throughout 
- 10 reps each side

Dumbbell lateral lunge

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Place the dumbbell on your hips
- Press through your heels raising your hips off the ground
- Keep your glutes and core engaged
- Extend one leg out, keeping your hips lifted, then bring it back to it’s starting position
- Alternate legs for a total of 20 extensions (10 each leg) so one rep equals an extension of each leg

Dumbbell glute bridge leg extension

W4/D3 Dumbbell only legs & glutes

Alisha

Definitely got the heart rate up and my legs are on fire! Love getting my week started with this leg workout.

Chelsea

W1/D1 Lower body strength training

Angelly

W1/D2 Arms & Back

The Bulgarian Squats killlllled me 😫 I need to practice those more!! 🔥

Alyssa

W1/D3 Barbell Legs and Glutes

W1/D4 Dumbbell Full body

Solid! Especially if you don’t really take breaks & you loop it through 💗

W4/D3 Dumbbell only legs & glutes

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