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  • Dumbbell Romanian Deadlift

    Stand with a shoulder width stance. Push your butt back while leaving your knees MOSTLY extended.
    You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep.
    Do not push your hips all the way forward. This will hyperextend your spine. Just go to a normal standing position.

  • Dumbbell Glute Bridge

    Lay flat on the ground with both feet planted. Make sure you keep your heels glued to the floor.
    Place the dumbbell on your hips. Push your hips toward the ceiling until you feel your glutes contract.
    Then return to the floor.

  • Dumbbell Goblet Good Morning

    Hold the dumbbell in a goblet position. With your elbows directly under your fists.
    Push your hips back while leaving your knees MOSTLY extended. You should feel a stretch in your hamstrings.
    When you feel the stretch push your hips forward until you're back in a standing position.

  • Dumbbell Leg Curl

    Lay flat on a bench with a dumbbell between your feet.
    Flex your knees and raise the dumbbell until the soles of your shoes are pointed at the ceiling.
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