Name: Playbook - Ryan Taylor - Dumbbell Lower Body + Core
Uploaded: 2023-04-05T07:20:34.592Z
Duration: 50 min
Description: Dumbbell Lower Body + Core

The DB Lower Body + Core will strengthen and tone the core (Abs and Obliques) and the lower body including Quadriceps, Hamstrings, Glutes and Calves. You will only need dumbbells, Swiss ball and a mat.

1. Grab a pair of dumbbells. Stand tall with a split stance (flat front foot, ball of the back foot). Draw belly button in.

2. Inhale, bend both legs at 90 degrees, keeping dumbbells by your sides.

3. Exhale, extend both legs back to the start position.

4. Repeat for reps, then change legs.

DB Split Squat

1. Take hold of one dumbbell, keeping it vertical. Stand with feet wide, feet turned slightly outwards. Draw in belly button.

2. Keep a straight back then Inhale, bend at the knees touching the dumbbell to the floor.

3. Exhale, push through the thighs extending the legs to the start position.

4. Repeat for reps.

Jefferson Squat

1. Stand tall, holding a pair of dumbbells by your sides, feet about hip-width apart. 

2. Inhale, bend forward at the waist, keep your back straight (bottom back) and bend knees keeping the dumbbells hanging in front to your shins.

3. Exhale, push up through your legs and push your hips forward squeezing your glutes back to the start position.

4. Repeat for reps.

DB Deadlift

1. Stand with feet close together, knees slightly bent, toes pointing forward.

2. Jump across onto the outside foot bending at the knee, leaning forward and the other leg extending behind.

3. Push through the front leg to jump back across switching legs with the same motion.

4. Repeat for time/reps.

Skate Jumps

1. Hold a pair of dumbbells by your sides. Stand close to a bench, placing one foot on top. Draw in your belly button.

2. Push through that foot to step up onto the bench with the other foot.

3. Step back down under control with that other foot.

4. Repeat for reps then switch legs.

DB Bench Step-Up

1. Lay on a Swiss ball, hips at the top of the ball, feet hip-width apart. Cross your arms to your shoulders. Keep chin tucked in towards the chest.

2. Exhale, crunch up twisting half way up to one side.

3. Inhale, twist back and lower in the centre, 

4. Repeat the motion to the other side. 

5. Repeat alternating both sides for reps.

Note: Every other side counts as 1 repetition.

SB Twisting Crunch

1. Lay on your back on a mat with knees bent, feet hip-width apart away from your bottom.

2. Bring your arms up at 90 degrees (or cross hands to opposite shoulders) and belly button drawn in.

3. Exhale, sit-up and open the arms wide at 90 degrees.

4. Inhale, control back down to the floor, closing elbows in again.

5. Repeat for reps.