Name: Playbook - Robert John - Legs | Dumbbells
Uploaded: 2021-12-23T03:38:37.607Z
Duration: 50 min
Description: Legs | Dumbbells

- Two Medium DB’s 
- perform a deadlift, slight bend in the knees, DB’s slide down shins, spine in line with the crown of head
- At the top of the DL hammer curl (palms face body) the DB’s to shoulders, then press up 
- Lower DB’s back down in a controlled motion

Deadlift To Hammer Curl to Press

- If this movement is too complex for you, alternate a forward lunge (body weight) for 10 reps on each leg 
- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Two HEAVY DB’s 
- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- 10 consecutive lunges on each leg
- 20 reps

Forward Lunge

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to the box as possible
- As soon as your butt touches, squeeze your glutes and drive through your heel to stand back up
- 10 consecutive reps each leg
- 20 reps total

Piston Squats to Box

- Helpful to use a mirror if you are unfamiliar with this exercise.
- At the peak of this movement, rear leg should be straight and in line with your spine, body forms a T.
- Complete 10 reps on both legs.

Bird Stretch

- Two HEAVY DB’s 
- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Head should remain in line with your spine 
- Stand straight back up pressing hips forward

DB deadlifts

- Two HEAVY DB’s at your sides, 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

- Two HEAVY DB’s 
- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- 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

- Push your hips as you come down in a slow and controlled motion 
- Reach parallel and explode up
- Drive through your heels

Jump squats

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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

Legs | Dumbbells

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