Name: Playbook - Kololia Atoa - Dumbbell Lower Body
Uploaded: 2022-11-01T16:18:48.662Z
Duration: 45 min
Description: Dumbbell Lower Body

What a burn out. Would love to see stretches and warm ups in the beginning. Overall loving it so far! #day2

Gina

Yo this workout killed me. Def surprised me at how effective it was! Thanks for the good workout to start my week Koko!

Jessica Hartman

Never underestimate what some dumbbells can do to you at home. Delivering you a great lower body pump from the comfort of your home. If you have some heavier DBs on deck, let's challenge ourselves and use themmmmm! Let's gooooooooo.

- Stand with your feet shoulder width apart and knees slightly bent and place one leg behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

- Place your upper back on the edge of the box or bench 
- Bring your hips up engaging your glutes and all the way back down for a full hip thrust

Elevated hip thrusts

Cheek Workkkkkk

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

Dumbbell goblet squat

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a dumbbell at your chest

Heel elevated narrow stance goblet squat

- Keep your hips in the same place as you come down 
- All weight should be in your heels 
- You should feel this in your glutes
- Come down with a slow controlled movement 
- Use your hands for balance

Step down

BURNER SET

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- Bodyweight reverse lunge
- Standing crunch, cross knee to opposite shoulder, engaging abs by rounding out the back to perform the crunch

Dumbbell Lower Body

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