Name: Playbook - Robert John - At-Home Legs | Dumbbells
Uploaded: 2022-02-09T03:46:28.856Z
Duration: 35 min
Description: At-Home Legs | Dumbbells

Another great one. 5/5 stars. Loved how this one really went HAM on the ham(strings). A HAM-tastic burn!!! 

Anywho, did you receive the text messages about my birthday weekend? Will you and Miami Anna be attending? 
(Party of the month? Nah, the party of the year) -Aaron Carter

Abby

All you need for this lower body focus burner is two medium/heavy DB’s. 

Aside from the alternating jumping lunges, these are all workouts to help with fundamental functionality. love me some alliteration. 

If you cannot do these exercises proficiently there are ways to modify and make things even simpler. Message me. Remember, efficiency is the name of the game. If you’re working out hard but your form is piss poor then you’re being inefficient with your time. No one wants that. Use proper form, develop faster, prevent injury, feel good. 

On top of that. Nutrition is 🔑 . For the same reasons. How we fuel our bodies makes our workouts more efficient, not to mention you will feel better. who doesn’t want that? 
Of course you probably already know this, most people do—but what are you doing about it??

Robert Rant over and out! Good luck Fam!

- 20 Alternating (Jumping) Split Lunges into 5 reverse lunges each leg 
- 30 total reps, 20 seconds between sets woo 🥵
- Alternating Jumping lunges can be hard on your knees, modify with a simple body weight alternating reverse lunge—form focused but once you get comfortable, pick up the pace
- this is a warm up, let’s get the heart pumping

Warm Up

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- 6 reps each leg, 12 total

Dumbbell reverse lunge w/ knee lift

- 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
- Your spine and the crown of your head should remain in line through the entire movement
- use a mirror and watch your profile to perfect this—*important for all deadlift variations

Dumbbell deadlifts

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Alternate sides, 6 reps each leg, 12 total

Dumbbell forward lunge (Alternating)

- We’re targeting your hamstrings!
- As your rear leg goes back, allow your upper body to roll forward, keep your spine + head in line with your rear leg
- Goal; get your body line parallel with the ground, this takes time
- If you aren’t there yet, only go back as far as you feel comfortable on the standing leg with the level of strain you feel in that hamstring
- You don’t need to hold a dumbbell and probably shouldn’t if you can’t do this with good form without one
- Use a mirror and watch your side profile to check form 
- 6 each leg

Bird Stretch/Single Leg DL

- Static Lunge = get into a lunge position, knees at 90 degrees and back knee a few inches off the ground
- With a single DB in your hand opposite your forward leg, curl to press while maintaining your lunge hold
- 6 presses each side, 12 reps 
- If the dumbbell bit is too tough on your knees, modify it—instead do a static lunge hold for 30 seconds each leg with small pulses

At-Home Legs | Dumbbells

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