Name: Playbook - Krystyna Hovell - Dumbbell only Leg day!!!
Uploaded: 2023-11-11T09:12:21.481Z
Duration: 45 min
Description: Dumbbell only Leg day!!!

02/27/23 Workout of the week! 

Simple, yet so effective! 
Show up to get in & out! This workout took me 45 minutes to complete & left me struggling to walk down the steps 🥲

Find a fitness routine that sets your heart on fire, & im sure you'll look forward to every single workout 🏋🏽‍♀️ 

LET ME KNOW IN THE COMMENTS HOW YOU LIKED IT 😆

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
*engage your core, don’t stand straight up!! have a slight bend in your knee and allow your weight to stay in your heels!*
- Lower into the bottom of a squat
- Stand up without hyperextending!
-INCREASE WEIGHT IF YOU CAN EACH SET!

Heels elevated dumbbell goblet squat

- Keep your chest up and hold dumbbells by your sides
- Step back and bring your knee down until both legs are at 90 degrees
*keep that core tight!*
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
•The thigh that is forward should be parallel with the floor at the bottom of the repetition.
•Keep both feet pointed straight ahead and keep the front foot planted firmly so the heel is down on the ground!!
*Breath in as you are lunging down, then out forcefully out as you push yourself back up*
-increase weight on last set!!!

Dumbbell reverse lunge

-Grab a pair of dumbbells and stand upright in a shoulder-width stance.
-Keep your arms straight in front of your thighs with your palms facing in.
-Pushing your hips back, 
(imagine if you had a tail and someone was pulling it from behind you, this is how you should be pushing your hips back!)
-slowly bend at your hips & lean your torso forward until your chest is parallel to the floor. You can slightly bend your knees! 
-Pushing through your heels, focus on your posterior chain muscles & slowly return to the standing position
-Keep the dumbbells close to your body throughout the movement! 

•The RDL is a compound exercise that engages various muscles at once! The gluteus, hamstrings, & lower back. inhaling (through the nose) just before the lift and exhaling (through the mouth) after the lift, I really feel the difference in the exercise, connect that mind to muscle connection! i hope this helps!!! 

let me know in the comments if it helped you!

Dumbbell RDL

-Start by standing about 2 feet in front of a knee-level bench or step.
-Lift your right leg up behind you & place the top of your foot on the bench. Your feet should still be about shoulder-width apart, & your right foot should be far enough in front of the bench where you can comfortably lunge — don’t be afraid to hop around a bit so you can find the right spot!
-If a closer foot position works, just ensure that when you lower down, your left knee doesn’t fall over the line of your toes******
-While engaging your core, roll your shoulders back & lean slightly forward at the waist, beginning to lower down on your left leg, bending the knee.
-If completing a quad-dominant Bulgarian split squat, stop before your knee falls over your toes. If completing a glute-dominant Bulgarian split squat, stop when your left thigh is parallel to the ground.
-Push up through your left foot, using the power from your quads & hamstrings to return to standing.
*Repeat for the desired number of reps on this leg, or the ones i set!! then switch, putting the left foot up on the bench*

Add a Bulgarian split squat to your routine on a lower body day to bolster leg strength, or add it to a full body workout to mix things up.

Dumbbell bulgarian split squat

-Holding one dumbbell in each hand with a neutral grip, stand upright in a shoulder-width stance.
-Keep your arms fully straight at your sides with your palms facing inward to your sides.
-Slightly bend your knees, push your hips backward & lean your torso forward while maintaining a flat back.
-Drop dumbbells down & back before swinging them upward.
-Keeping your arms straight, raise the weights up (in a swinging manner) as high as you can.
-As you swing the dumbbells, straighten your hips & stand upright when the dumbbells reach your head level.

Dumbbell only Leg day!!!

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