Name: Playbook - Coach Andy Gallagher - Workout of the week #9 (DB)
Uploaded: 2024-03-27T18:40:07.829Z
Duration: 40 min
Description: Workout of the week #9 (DB)

This is a Lower body Strength Circuit workout. All you need is a Dumbbell and a foam roller. Perform 1 round of each exercise and repeat 3 times for a total of 4 rounds. 

Start workout with the Protean warmup to get your body loose and ready for the strength portion

Circuit:
-Single DB sumo RDL (12 reps)
-Single arm db front rack heel elevated squat (10 reps/side)
- single leg hip bridge (foot on FR, if no foam roller, just have your foot on the ground) (12 reps/side)
- DB Seesaw lunge (20 reps)

Let’s go!!💪🏼💪🏼

Full body warmup. Work through this circuit once. Try to not rest in between exercises.

- Begin on your hands and knees
- Round your back and tuck your chin (breath out)
- Arch your back and look forward (breath in)
- move slowly

Cat/Cow

- begin on all fours
- elevate one hand and reach it though the opposite side
- close hands together
- and rotate the top hand to the ceiling
- take a few breaths
- place top hand back to the ground
- push through the top hand to initiate counter twist
- repeat on other side

Thread the needle

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- keep core engaged
- reach fingers and toes away from each other
- engage glute and quad on extended leg
- alternate for desired reps

Bird dog

- start in a plank
- step one foot forward next to hand
- keep back leg straight
- engage core, push ground away from you with hand
- Rotate open towards front leg
- rotate back down and reach elbow toward ground
- perform on one side for desired reps and repeat on other side

Worlds greatest stretch

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bride

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- alternate for desired rep

Dead bug

- start with knees above hips
- take a deep breath in 
- as you breath out, let knees drop to one side
- keep shoulders flat to ground
- extend too leg to stretch hamstring 
- Rotate back and forth for desired reps

Windshield wipers

Protean Warmup (all levels)

This is a lower body circuit. Perform one set of each exercise and then repeat for 3 more rounds (4 total). 

Focus on keep core engagement during each exercise. 

Find a weight that you can move easily on the first round. Then increase after that to a more challenging weight if necessary.

**on the heel elevated squat exercise make sure you perform 10 reps with the DB on one side, then switch to the other hand and do 10 more reps. Performing 20 reps total.

💪🏼💪🏼

-Stand with feet wider than shoulder-width apart, toes pointing slightly outward, holding a dumbbell with both hands in front of your body.
-Keep your back straight, chest up, and shoulders back.
-Hinge at the hips, pushing them back as you lower the dumbbell towards the ground, keeping it close to your body.
-Keep a slight bend in the knees throughout the movement.
-Lower the dumbbell as far as your flexibility allows, feeling a stretch in the hamstrings.
-Push through the heels and squeeze your glutes to return to the starting position.
-Repeat for the desired number of reps.

Single DB sumo RDL

-Stand with both feet hip-width apart, toes pointing forward, and place both heels on a small platform or weight plates, elevating them.
-Hold a dumbbell in one hand, bringing it up to shoulder height, elbow pointing forward, palm facing inwards, creating a front rack position.
-Keep your back straight, chest up, and shoulders back.
-Brace your core and lower yourself into a squat, keeping your chest up and back straight.
-Lower yourself as far as your mobility allows, ideally until your thighs are parallel to the ground.
-Push through the heels of your elevated feet to return to the starting position.
-Repeat for the desired number of reps and then switch DB to other side
- MAKE SURE YOU PERFORM REPS WITH THE DB ON BOTH SIDES

Single arm db front rack heel elevated squat

-Lie on your back with a foam roller under one foot.
-Extend your other leg straight up towards the ceiling.
-Press through the heel of the foot on the foam roller and lift your hips up towards the ceiling, squeezing your glutes at the top.
-Keep your core engaged and your back flat on the ground.
-Lower your hips back down to the starting position.
-Repeat for the desired number of reps, then switch legs.

Single leg hip bridge (foot on F.R.)

-Stand with your feet wider than shoulder-width apart, toes pointing slightly outward, holding a dumbbell in one hand in front of you. 
-Keep your back straight, chest up, and shoulders back.
-Shift your weight to one side as you bend your knee and hip, lowering into a side lunge on that side.
-As you lunge, switch the dumbbell to the opposite hand.
-Push through the heel of the lunging leg to return to the starting position, with the dumbbell now in the opposite hand.
-Repeat the lunge on the other side, switching the dumbbell back to the original hand.
-Continue alternating sides for the desired number of reps.

DB SeeSaw lunge

Lower body circuit

Workout of the week #9 (DB)

Workout of the Week #11 (KB)

Workout of the week #10 (bands)

Workout of the week #8 (DB/KB)

Workout of the Week #7 (core/hips)

Workout of the week #6

Workout Of the Week #5

Michelle Pepper

Work out of the week #4 [DB]

I did all but one with a little modification!

Tobi

Workout of the Week # 3 [KB]

Workout of the Week #2 [DB]

Had sciatica last year and struggling to find a workout where I can start training my legs and not feel hurt. The full body workout was awesome. Strenuous but also safe.

Workout of the week #9 (DB)

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