Name: Playbook - Tay Marsh - Toned Legs
Uploaded: 2022-04-26T19:25:19.324Z
Duration: 50 min
Description: Toned Legs

Complete the warm up on the “warmup” tab. 

Exercise 1: Dumbbell Deadlifts
Exercise 2: Dumbbell Squat Clean
Exercise 3: Dumbbell Cossack Squat
Exercise 4: Dumbbell Curtsy Squat
Exercise 5: Dumbbell Single Leg RDL
Exercise 6: Dumbbell Swings (Double)

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell Deadlifts

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean dumbbells up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up

Dumbbell Squat Clean

- Begin with your feet wide, and toes slightly turned out
- Alternate shifting your weight by bending at the knee and sitting the hips down. Your torso should stay upright and the left leg should stay completely straight
- Complete 8 Reps on each side

Dumbbell Cossack Squat

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward
- Repeat on opposite leg

Dumbbell Curtsy Squat

- Stand with your feet shoulder width apart and knees slightly bent
- Raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes
- Complete reps and repeat on opposite side

Dumbbell Single Leg RDL

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell Swings (Double)

Toned Legs

Deep lunges and burpees maxed me out. 💪🏽🔥

Toned Legs

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