Name: Playbook - kennedy nease - dumbbell only lower body💅🏼
Uploaded: 2024-04-01T02:45:38.709Z
Duration: 75 min
Description: dumbbell only lower body💅🏼

this is a dumbbell only workout for the lower body! we’ll hit a lil bit of everything lower body, so go slow, keep it controlled, and enjoy✨

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

This can be done with a dumbbell! 

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

RDL to Squat

knees in line with toes
alternating legs that come forward
weight optional!

Walking Lunges

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

Do reps on each side!

Deficit Lunges

Keep the weight held high at your chest. Engage your core and squat down focusing on keeping your weight in your heels.

Goblet Squats

superset these with single leg hip thrusts, so do them back to back with no rest inbetween. then rest after 1 set of each exercise! 

Chin tucked, eyes forward
Squeeze glutes at top

Dumbbell Hip Thrusts

superset these with the hip thrusts, so do them back to back with no rest inbetween. then rest after 1 set of each exercise! 

keep feet flat on the ground, push up against the ground and come to a slight squeeze in the glutes

do reps on each side

Single Leg Hip Thrusts

dumbbell only lower body💅🏼

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

dumbbell only lower body💅🏼

More workouts from kennedy nease