Name: Playbook - Robert John - LEGS | Single Heavy DB (maybe some arms 😅)
Uploaded: 2023-01-26T19:42:51.936Z
Duration: 45 min
Description: LEGS | Single Heavy DB (maybe some arms 😅)

Abby

Justin

- Minimal equipment! One HEAVY DB
- Some Arms/shoulder work at the end because why not! 😁
- Did not include a warm up video, PLEASE DO WARM UP
- Some ideas: run a mile, jump rope, jumping Jacks, elliptical, stair stepper, GET BLOOD FLOW GOING!!

- One HEAVY DB
- 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

DB goblet squat

- One HEAVY DB
- Holding the DB between your hands and at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- Holding two dumbbells or one HEAVY DB in front, perform a calf raise
- Pause at the top engaging your calf
- Option for higher muscle activation, place a plate under your toes

DB calf raises

- Begin with one HEAVY DB 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

DB deadlifts

- Place your upper back on the floor, and one HEAVY DB at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position in a slow and controlled motion

DB Hip Thruster

- Keep your chest up and hold one HEAVY DB at your side that is stepping back 
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward to the initial position 
- Switch legs & DB after 8 reps and repeat

Dumbbell reverse lunge w/ knee lift

- Hold the HEAVY DB’s with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat
- switch to LIGHT/MED DB’s for lateral raises 
- 20 Total Curls + 10 Lateral Raises

Alternating hammer curls + Lateral Raises

- Hold the BAND with palms facing the center of your body
- Keeping elbows close to your body
- Curl the band toward your shoulders with speed (increase this as you get comfortable and don’t compromise form)
- Pause at the top then lower under control

Hammer Curl (Banded)

- This movement can put your shoulder in a compromised or injury prone spot
- If you are a beginner, or have weak shoulders, do not attempt : stick to a normal shoulder press
- If attempted: VERY LIGHT DB’s until you get comfortable (even then, light is best, as it is an intricate movement)

Shoulder Press (variation)

LEGS | Single Heavy DB (maybe some arms 😅)

Tomasz

Danell

Total Body (Legs Heavy) | Dumbbells

Full Legs & Glutes | Dumbbells + Box

Legs | Dumbbells + Box

The best leg workout I have done so far👌💪

As per usual, enjoyed the workout.

but we need a new lower body workout, Robert John!

LEGS | Single Heavy DB (maybe some arms 😅)

Community

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