Name: Playbook - Legal Weight - DB 3
Uploaded: 2024-05-13T01:29:30.237Z
Duration: 75 min
Description: DB 3

Would love to see some HIITS for shredding because of summer coming up!! Love these workouts!

Rosalyn

Grab 2 dumbbells, feet hip width apart. Push hips back as far as you can while the dumbbells descend down your legs. Go to mid shin or lower. Stand all the way up & lock out.

Dual Dumbbell RDL

Contralateral means opposite side. The foot that is in front of you will be the working leg so the leg that is resting behind you will be the side that you hold the DB on. Make sure you get full ROM. Knee should touch the ground or get close to it.

Contralateral Dumbbell Bulgarian Split Squat

Place foot on a box, bench or split squat pad. Front foot should be close to a 90° angle. Drop back knee down getting full ROM & stand all the way back up.

Bodyweight Bulgarian Split Squat

Circuit 1

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

Dumbbell deadlifts

Hold dumbbell on side that will be traveling. (You can also use a slider to help guide you to full range of motion). Hold onto something stable with the other hand. Travel back as far as you can, minimal knee flexion in the back leg while trying to drive the “working leg” knee over toe for more glute activation.

Dumbbell Reverse Lunge *supported/contralateral

Hold a weight close to your chest, sit all the way up

Weighted Sit Ups

Circuit 2

Loop a resistance band around something sturdy. Place one of your ankles in a hip circle band, loop it through the resistance band & then place your other ankle in the hip circle band. Flip around, (prone) onto your stomach. Scoot forward until there’s tension in the band. Flexing toes to the ground as you pull your legs/curl all the way and release.

Banded Hamstring Curls

Place shoulder blades against a bench or box, feet hip width apart. Bring hips up as high as you can, full hip extension.

DB 3

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