Name: Playbook - kennedy nease - db only legs 🦵🏼
Uploaded: 2024-04-01T02:45:38.569Z
Duration: 60 min
Description: db only legs 🦵🏼

Did this workout for my leg day for the challenge since I did my workout at home.

Jasmin

such a good workout!! definitely got me out of my comfort zone! 🤠

Alex

no fancy workout equipment needed honeys!!! 
i technically used kettlebells and dumbbells…….. but you can easily swap those out for each other as needed :’)

Hinge hips back for RDL
Squat down for squat
1 rdl + 1 squat = 1 rep
Chest up

RDL to Squat

Can use plates, a step, or small platform
Keep knee in line with foot

do reps on each side

Deficit Lunges

Keeping the weight in your front foot, hinge at the hips and focus on tracing your leg with the weight. Keep your back neutral and your core engaged to protect your lower back.

do the reps on each side!

Staggered Deadlift

You can use a plate, base of a dumbbell, or small platform 
Feet at a more narrow stance

Elevated Heel Squat

Use any kind of platform to provide more range of motion

Calf Raises

1 squat with weight + 1 squat without weight = 1 rep

Squat down with weight, release, then do a bodyweight air squat. 
Keep constant tension in quads and glutes.

Squat + Air Squat

Chin tucked, eyes forward
Squeeze glutes at top

Dumbbell Hip Thrusts

db only legs 🦵🏼

Lower Body WarmUp Ideas

I’m dead thank you for the 10/10 workout won’t be able to walk tomorrow

Emma

stephanie

Stephanie

Quad Focused

Lower + Core

Perfect at home workout too. I rolled my ankle and none of these bothered the ankle. Just switched out the squat jumps with normal squats

db only legs 🦵🏼

Community

More workouts from kennedy nease