Day 37 of EPIC | Dumbbell Lower Body Workout


You will need a pair of dumbbells and a steady chair. A wall close by is also an option to help with balancing assistance. We will be doing each variation of Bulgarian Lunge only once, however what we do on one side, we have to do the same other side! There is a staple exercise involving the hamstrings! It is a single leg foot elevated bridge (also known as hamstring lift etc as below). As we progress through the workout, we will move closer to the chair! BODYWEIGHT ONLY FULL RANGE BODYWEIGHT ONLY FULL RANGE (switch) DB x 2 FULL RANGE DB x 2 FULL RANGE (switch) HAMSTRING LIFT SETS HIGH UNEVEN HIGH UNEVEN HOLD BODYWEIGHT HOLD BODYWEIGHT (switch) HAMSTRING LIFT SETS CLOSE STANCE TO SINGLE RDL CLOSE STANCE TO SINGLE RDL (switch) FORWARD LEAN FORWARD LEAN (switch) HAMSTRING LIFT SETS UNEVEN LOW HOLD FOR 3 SECS UNEVEN LOW HOLD FOR 3 SECS (switch) CLOSE STANCE BODYWEIGHT CLOSE STANCE BODYWEIGHT (switch) HAMSTRING LIFT SETS SLOW ECCENTRIC SLOW ECCENTRIC 1 1/2 REPS 1 1/2 REPS HAMSTRING LIFT SETS CLOSER FRONT LOADED FRONT LOADED (switch) PULSES PULSES (switch) HAMSTRING LIFT SETS CLOSER FULL, PULSE, FULL FULL, PULSE, FULL (switch) HAMSTRING LIFT SETS STEP UP TO REAR LUNGE STEP UP BODYWEIGHT (same) STEP UP TO REAR LUNGE (switch) STEP UP BODYWEIGHT (same) RDLs RDL with 5 PULSES





 

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