Name: Playbook - Robert John - Lower Body | Dumbbells
Uploaded: 2023-01-26T19:42:51.951Z
Duration: 50 min
Description: Lower Body | Dumbbells

The best leg workout I have done so far👌💪

Tomasz

As per usual, enjoyed the workout.

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

Justin

- Here we have a nice combination of low impact + heavy loads to require your muscles to adapt to different levels of strain. 
- keep in my in some of my example videos I am moving fairly fast; do not feel like you need to move this quickly; build comfort with an exercise before you increase the speed of the repetition

- This is a warm up, if you don’t have a box sup 3 rounds of another body weight exercise- jump rope, jumping jacks, high knees, or simply run/walk on a tread until sweaty 
- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
- 10 on each leg

Explosive box knee drive

- Two HEAVY DB’s
- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping knees slightly bent
- Maintain straight line from tailbone to top of head 
- Stand straight back up pressing hips forward

DB deadlifts (double, Heavy)

- Keep your chest up and hold dumbbell at one side
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward come back to standing - Step back, again, set db at side  
- Step forward, explode up and drive knee to chest  
- 1 reverse lunge w/ DB + 1 unweighted = 1 rep
- 6 reps each leg

Dumbbell reverse lunge w/ knee lift (single side)

- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position
- 10 each leg

Lateral lunge

- 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
- 8 Each Leg

Dumbbell forward lunges

- We’re targeting your hamstrings!
- use a mirror to watch form
- as your rear leg goes back, allow your upper body to rock 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 on that hamstring
- 6 each leg

Dipping Bird

- Two HEAVY DB’s 
- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels
- 2 DB Squat then 1 jump squat = 1 rep
- 6 reps

Lower Body | Dumbbells

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