Name: Playbook - Robert John - Legs | Dumbbells
Uploaded: 2021-12-23T03:38:37.614Z
Duration: 55 min
Description: Legs | Dumbbells

Justin

Dumbbells and boxes for this heavy lower body day. 
You’re going to need a few days to recover after this one.
We’ll work on your strength, mobility, and agility. 
Enjoy 😈

- increase speed with comfort level
- choose a box appropriate for you to work on speed and agility 
- 40 switched (20 step ups each leg)

Lateral Box Step Up (alternating)

- One X HEAVY DB
- 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 Each Leg

Dumbbell reverse lunge

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Drive your alternative knee to 90 degrees
- Lower to ground and step back into a reverse lunge 
- 8 on each leg

Box Step Up to Reverse Lunge

- Holding two HEAVY DB’s 
- place your toes on a plate 
- heels begin on the ground 
- press up through the balls of your foot (+ toes) squeeze your calves at the top of the movement 
- don’t let your heels rest on the floor for too long
- 15 reps

Elevated Calf Raises (dumbbells)

- One HEAVY DB
- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB sumo deadlift

- Holding one HEAVY DB in the goblet position 
- If you are new to this movement start on the lighter side or no DB until you master the mechanics of this movement (it requires a lot of balance!)
- Step back and across in to a curtsy lunge
- Step back to the starting position
- Alternate sides 
- 8 each side, 16 reps

DB goblet curtsy lunge

- Using a resistance band
- place feet on center of band
- Bring handles up above head, elbows at 90 degrees 
- Squat in a controlled motion
- don’t allow the band to snap you down 
- 12 reps

Squat (Banded)

- Increase speed with comfort level
- do single leg step ups if this is too hard on your knees
- choose a box appropriate for your level of fitness and height 
- remain on your toes the entire time!!
- 20 reps

Box Jumps

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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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