Name: Playbook - Meeko Thomas - Dumbell Leg Day
Uploaded: 2023-03-19T23:20:56.267Z
Duration: 30 min
Description: Dumbell Leg Day

Quick and Efficient Single Dumbbell Leg Workout

- 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

- Keep a slight bend at both knees and a neutral spine
NOTE: This is a Staggered Stance. Weight is mainly in the FRONT foot. The rear foot just acts as a kickstand. 
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-stance dumbbell RDL (LEFT)

NOTE: This is a Staggered Stance. Weight is mainly in the FRONT foot. The rear foot just acts as a kickstand

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-stance dumbbell RDL (RIGHT)

Hold Dumbbell with a fully extended arm in the OPPOSITE hand than the leg that is forward
- Step back and bring your knee down until both legs are at 90 degrees
- Push through the front leg to step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

GLUTE FOCUS: Slight hinge/lean forward over the front leg 

QUAD FOCUS: Chest upright with focus on extending through the front leg

Dumbbell reverse lunge (LEFT)

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge (RIGHT)

- 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

Dumbbell lateral lunge (RIGHT)

- Place your feet hip-width apart, and dumbbell in the OPPOSITE hand of the one stepping out 
- 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

Dumbell Leg Day

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