Name: Playbook - Libby Petrucci - DB Only Glute and Hammies
Uploaded: 2024-01-14T16:51:35.686Z
Duration: 30 min
Description: DB Only Glute and Hammies

Maybe you’re traveling and your hotel gym just doesn’t have it all together with machines. No worries! Let’s get a killer lower body workout in with just dumbbells!

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Perform the said amount of reps or time given for each exercise for four rounds. Rest for 20 seconds between movements and one minute between rounds!  Change the weight as needed! LET’s GET IT!

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately leap up! Then push off in the opposite direction and repeat 
- Repeating back and forth for time or reps

Skaters/lateral ski jumps + hop

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge

- Perform jumping squats but add a twist between each jump

Jump Squat Twists

DB LB WO

DB Only Glute and Hammies

Upper Body - Bodyweight

Lower Body Burn - Bodyweight

LOVED this workout! Completed it at a hotel gym and it was just what I needed!!!!

DB Only Glute and Hammies

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