Name: Playbook - Steven Goldsmith - Dumbbell Legs & Core
Uploaded: 2021-01-18T11:49:26.708Z
Duration: 75 min
Description: Dumbbell Legs & Core

It was exactly the start I needed. 60 yr old needing to restart a fitness plan and strength I’ve neglected. Though simple in its approach by no means easy once you’ve left yourself unchecked. Right amount of challenge where you can add or reduce the weight to match your abilities.

Victor

Merle

Awesome, will you upload new workouts?😜💪🏻

Benito

Awesome! And love your paper towel tip 👍 thank you.

With a dumbbell in each hand, take feet shoulder width apart. Step one foot straight back so back knee is slightly behind its corresponding hip. Keeping focus on front leg (quad), lower down for 3 secs by bending both knees until back knee is hovering an 1” above ground. In one count drive through front heel to stand up, then repeat. Stay on 1 side to complete all reps, then rest & repeat reps on other side. Completing all reps on each side counts as 1 set. 

TIPS:

•Back heel should stay up with laces turned toward ground during entire movement. This keeps weight & focus in front Leg. 

•It’s ok to allow front knee to travel forward & pass toes a bit (this is your natural movement). 

•If you can pick up back foot for a second while leaning into front leg (no matter where you are in the movement), you are doing it correctly. 

•Keep chest lifted & only allow chest to lean forward to counter balance movement.

•Drive through front heel & squeeze glute & quad as hard as possible.

Dumbbell Split Squats

With dumbbell in each hand, palms facing body, stand shoulder width apart. Knees are soft/slightly bent. Arms stay long with dumbbells resting against legs through entire movement. Keeping upper body & spine long w/lower back retaining natural curvature, hinge forward from waist. Lower upper body for 3 secs while butt drives back until dumbbells are below knees & you feel a stretch in hamstrings. Pause for a sec then drive through heels to stand upright, squeezing glutes & hamstrings as hard as possible. Repeat. 

TPS:

•keep dumbbells close to legs/shins the entire movement. When the weights travel away from body, strain is placed on lower back. 

•Don’t round upper or lower spine. If you can’t do movement without rounding, spine, drop weight & focus on form & contraction. 

•Think of standing on paper towel & pull feet apart to “rip” it the entire movement. You will engage outer thighs much more. 

•As you drive through heels to stand upright, press hips forward.

Stiff Legged Dumbbell Deadlift

Hold one heavy dumbbell against chest w/ both hands, palms facing up, thumbs towards body. Take feet wider than shoulder width & turn toes out slightly. Squat down b/w legs for 3 secs until hamstrings are on calves. At bottom pause, then drive through heels & stand up in 1 second, squeezing glutes and quads as hard as possible. Repeat. 

TIPS:

•Make sure knees guide over second & third toes throughout movement (don’t allow knees to cave inward to avoid unnecessary stress). 

•Upper body only hinges forward in counterbalance. 

•Sit into heels to keep body weight properly balanced.

Goblet Squats

Place one dumbbell on each shoulder, holding in place w/ each hand. Take feet a good deal wider than shoulder width. Bending one knee, laterally lunge to one side (other knee stays straight). Sit back and down for 3 secs like you would  during a squat, guiding knee over second & third toes. Pause for a second then drive through heel & stand in one second, squeezing glute & quad as hard as possible. Repeat. Complete all reps on one side, then repeat all reps on other side. This is one set. 

TIPS:

•Make sure straight leg knee stays slightly bent/soft just shy of locking out

•Don’t lock out knees at the top (starting/ending position)

•Bent knee can go slightly over knees as long as weight stays balanced over entire foot & you don’t deviate to ball of foot at bottom of movement.

Single Leg Lateral Lunge

Placing the Bosu Ball w/ ball side on floor, place one dumbbell in each hand. Take one foot & step on one side of ball until it leans in that direction. Lean upper body the opposite way to counter balance & place other foot on other side. Push weight evenly into both feet until balanced on ball. Keeping dumbbells on outside of body, slowly squat down for 3 seconds until legs are 90 degrees or below. Pause, then stand up in one second, driving through heels, squeezing glutes & quads as hard as possible. Repeat. 

TIPS:

•Upper body hinges forward from waist to counter balance lowering. 

•Splay toes apart keeping weight even through entire feet, throughout entire moment. 

•Make sure you guide knees over second & third toes, never letting them cave in. 

•Make sure you keep feet shoulder width apart w/ feet centered from front to back of platform. 

•Legs may tremor & shake. This is normal as your legs find their balance.

Bosu Ball Dumbbell Squats

Lying on back with feet planted on floor shoulder width apart, hold a medicine ball in both hands over your chest. Arms stay long throughout entire movement. Crunch or Sit up in one second, toss ball up, catch & lower back down slowly for three secs. Repeat. 

TIP:

•As you return upper body to floor, hold abdomen as tight as possible, never losing contraction. Always w/ control...never just plopping back down. 

•Toss does not have to be super high. 

•Never release contraction. TIME UNDER TENSION.

Dumbbell Legs & Core

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