Name: Playbook - Miranda Criner - Dumbbell Lower Body Burn
Uploaded: 2024-01-11T20:43:45.760Z
Duration: 45 min
Description: Dumbbell Lower Body Burn

Grab those dumbbells and let’s get to work burn up our lower body!

Make sure to work each move slow and controlled focusing on maintaining a strong and activated core to help protect that lower back!

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

Dumbbell bulgarian split squat

- Sit into a half squat position 
- Step back and across in to a curtsy lunge
- Return to your starting position and repeat to the opposite side

Squat to curtsy lunge

- Start by holding a weight up in front of your face
- In a lying position lift glutes off the floor 
- With knees bent to 90 degree lift one knee towards the chest and lower down
- Repeat on opposite side

Weighted glute bridge knee lift

- Place your feet hip-width apart, and dumbbell in opposite hand of working leg
- 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
- at the bottom of the position pull the dumbbell up like your zipping a jacket elbow out to the side
- 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 (dumbbells)

- Begin with a dumbbell in each hand and feet hip width apart
- Lower dumbbell down to mid shin level while straightening your leg behind you
- Lift dumbbell back up while bringing your knee in front of you bent to 90 degrees
* Work both sides

Dumbbell Lower Body Burn

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