Name: Playbook - Sadielee Thomas - WO1 Total Lower Body
Uploaded: 2024-04-19T20:25:01.166Z
Duration: 45 min
Description: WO1 Total Lower Body

Ely Alcala

Julie

Erin

Week three! Feeling amazing! Such a great leg burner!

Alexa

Kanza

Aoife

The Total Lower Body Dumbbell Leg Workout is a comprehensive exercise routine designed to target all the major muscles in your legs, providing a challenging and effective workout. This workout specifically focuses on the lower body, including the quadriceps, hamstrings, glutes, and calves. The best part is that you only need a pair of dumbbells to complete this workout, making it convenient and accessible for home or gym settings.

The workout is structured to incorporate a variety of exercises that engage different muscle groups within the legs. By utilizing dumbbells, you can increase the intensity and resistance of each exercise, challenging your muscles to promote strength and muscle growth.

It is important to note that progressive overload is a key principle in this workout. Progressive overload refers to gradually increasing the demands placed on your muscles over time, which helps stimulate further adaptation and growth. To achieve progressive overload in your leg workout, consider the following strategies:

1. Increasing Resistance: As you become stronger and more comfortable with the exercises, gradually increase the weight of the dumbbells. This additional resistance will challenge your muscles and promote continued progress.

2. Increasing Reps and Sets: Another way to achieve progressive overload is by increasing the number of repetitions (reps) or sets performed for each exercise. For example, you can start with 3 sets of 10-12 reps and gradually progress to 4 sets of 12-15 reps.

3. Adjusting Tempo: Manipulating the tempo of your repetitions can also contribute to progressive overload. Slowing down the lowering phase (eccentric phase) of the exercise or adding pauses at the bottom of the movement can increase time under tension and intensify the workload on your muscles.

4. Varying Exercise Difficulty: As you gain strength and confidence, consider progressing to more challenging variations of the exercises. For instance, you can progress from basic lunges to reverse lunges or from goblet squats to Bulgarian split squats.

By incorporating these progressive overload strategies into your Total Lower Body Dumbbell Leg Workout, you will continually challenge your muscles and stimulate growth over time. It is essential to listen to your body, gradually progress, and ensure proper form and technique throughout each exercise to prevent injury and maximize results.

1. Begin by holding a dumbbell in each hand at shoulder height, standing with your feet shoulder-width apart.
2. Brace your core and keep your back straight as you lower yourself down into a squat, pushing your hips back and lowering your body until your thighs are parallel to the ground.
3. Pause briefly at the bottom of the squat, then push through your heels to stand back up to the starting position.
4. Repeat for the desired number of reps.

DB Squat

1. Begin by standing with your feet hip-width apart, holding a dumbbell in each hand with palms facing your thighs.
2. Engage your core and keep your back straight as you hinge forward at the hips, pushing your glutes back and lowering the dumbbells towards your feet.
3. Keep your legs straight throughout the movement, but don't lock out your knees.
4. Lower the dumbbells as far as you can while maintaining good form and feeling a stretch in your hamstrings.
5. Pause briefly at the bottom of the movement, then engage your glutes and hamstrings to bring the dumbbells back up to the starting position.
6. Repeat for the desired number of reps.

DB Straight Leg Deadlift

1. Begin by standing with your feet hip-width apart, holding a dumbbell in each hand at your sides.
2. Take a big step forward with your right foot, and extend your left foot behind you so that only your toes are touching the ground.
3. Lower your body down towards the ground by bending both knees, keeping your weight in your front heel.
4. Make sure your front knee does not go past your toes and keep your back knee hovering just above the ground.
5. Pause briefly at the bottom of the movement, then engage your front leg to push yourself back up to the starting position.
6. Repeat for the desired number of reps, then switch legs and repeat the movement on the other side.

It's important to keep your core engaged and your chest lifted throughout the movement to avoid injury. You should also use a weight that challenges you but allows you to maintain proper form.

DB Bulgarian Split Squat

1. Begin by standing with your feet hip-width apart, holding a single dumbbell vertically with both hands at your chest.

2. Brace your core and keep your chest lifted as you lower your body down towards the ground by bending your knees, keeping your weight in your heels.

3. Make sure your knees are tracking over your toes and your thighs are parallel to the ground.

4. Pause briefly at the bottom of the movement, then engage your legs to push yourself back up to the starting position.

5. Repeat for the desired number of reps, making sure to maintain proper form throughout the movement.

It's important to keep your core engaged and your chest lifted throughout the movement to avoid injury. You should also use a weight that challenges you but allows you to maintain proper form.

DB Goblet Squat

1. Begin by standing with your feet hip-width apart, holding a pair of dumbbells at your sides.

2. Shift your weight onto your left foot, keeping a slight bend in your knee, and lift your right foot off the ground.

3. Keeping your core engaged and your back flat, hinge forward at the hips, lowering the dumbbells towards the ground as you lift your right foot behind you.

4. Lower the dumbbells as far as you can without rounding your back or losing balance, then engage your glutes and hamstrings to lift your body back up to the starting position.

5. Repeat for the desired number of reps, then switch sides and repeat the movement with your left foot off the ground.

It's important to maintain a neutral spine throughout the movement and to keep your core engaged for stability. You should also start with a light weight and focus on proper form before increasing the weight.

DB Single Leg Deadlift

Here are the steps to perform a DB sumo squat:

1. Start by standing with your feet wider than shoulder-width apart and your toes pointing outwards at a 45-degree angle.

2. Hold a dumbbell in each hand with your palms facing inwards towards your body.

3. Keep your back straight, chest up, and shoulders relaxed.

4. Begin by bending your knees and lowering your hips towards the ground, keeping your torso upright and your heels flat on the floor.

5. Lower yourself until your thighs are parallel to the ground or just below, making sure your knees are in line with your toes.

6. Pause at the bottom of the movement, then push through your heels and return to the starting position, squeezing your glutes at the top of the movement.

7. Repeat the movement for the desired number of reps.

Make sure to keep your core engaged throughout the exercise and avoid letting your knees cave inwards. Use a weight that challenges your leg muscles without compromising your form. Sumo squats target the glutes, quads, and inner thigh muscles, making it a great exercise for building lower body strength.

DB Sumo Squat

1. Begin by standing with your feet close together, about hip-width apart, and holding a pair of dumbbells at your sides with your palms facing in.

2. Keeping your chest up and your core engaged, lower your body down into a squat, pushing your hips back and keeping your knees in line with your toes.

3. Lower your body as far as you can while maintaining good form, ideally until your thighs are parallel to the ground.

4. Pause briefly at the bottom of the squat, then press through your heels to lift your body back up to the starting position.

5. Repeat for the desired number of reps, focusing on keeping your chest up and your core engaged throughout the movement.

It's important to avoid letting your knees collapse inward or rounding your back during the squat. You should also start with a light weight and focus on proper form before increasing the weight.

DB Close Stance Squat

Here's how to perform DB hip thrust:

1. Begin by sitting on the ground with your back against a bench or other sturdy object. Place a dumbbell on your lap and position your feet flat on the ground, hip-width apart.

2. Roll the dumbbell down onto your hips and lean back against the bench so that your upper back is supported.

3. Keeping your feet flat on the ground, engage your glutes and press through your heels to lift your hips up towards the ceiling.

4. Pause at the top of the movement, squeezing your glutes as hard as you can.

5. Lower your hips back down to the starting position, making sure to keep your back against the bench and your core engaged.

6. Repeat for the desired number of reps.

DB hip thrusts are a great exercise for targeting your glutes and strengthening your lower body. Be sure to choose a weight that is challenging but manageable for your fitness level, and focus on using your glutes to lift your hips up rather than relying on momentum or other muscles.

DB Hip Thrust

1. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells at your sides.

2. Step forward with one foot, keeping your torso upright and your core engaged.

3. Lower your body until your front knee is bent at a 90-degree angle, keeping your back knee off the ground.

4. Pause briefly at the bottom of the movement, then push through your front heel to return to the starting position.

5. Repeat with the opposite leg, alternating legs for the desired number of reps.

It's important to keep your front knee in line with your toes and avoid letting it collapse inward. You should also keep your back straight and your core engaged throughout the movement. Start with a light weight and focus on proper form before increasing the weight.

DB Lunge

Here are the steps to perform DB calf raises:

1. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells at your sides.

2. Raise onto the balls of your feet, lifting your heels off the ground.

3. Hold the position briefly, then lower your heels back down to the ground.

4. Repeat for the desired number of reps.

It's important to keep your core engaged and your back straight throughout the movement. You can perform the exercise with both feet at the same time or alternate between left and right foot. You can also perform the exercise on a step or elevated surface to increase the range of motion and challenge your calves further. Start with a light weight and focus on proper form before increasing the weight.

DB Calf Raises

WO1 Total Lower Body

Claudia

WO2 Shoulders

Another good workout, had to modify and only hit half of workout due to doctor appt. But also got my 2 mile cardio:run/walk👍🏻

WO1 Total Lower Body

Community

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