The One-Dumbbell Leg Workout

The One-Dumbbell Leg Workout – Think of this as “functional” bodybuilding-style training. There are no supersets here, but you’ll get only 60 seconds of rest between sets for each exercise. Here’s the workout:
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• A. Skater Squat: 3 sets of 8-10 reps per side
• B. Sissy Squat: 3 sets of 10-12 reps per side
• C. Reverse Nordic: 3 sets of 8-10 reps per side. Lower slowly for 2-3 seconds.
• D. Lying Hamstring Curl: 3 sets of 12-15 reps. Increase time under tension. Spend 8-10 seconds on each rep.
• E. Ham-Dominant Single-Leg Glute Bridge: 3 sets of 12-15 reps. Pause at the top on each rep.
• F. Front to Back Lunge: 3 sets of 10 each side. Back and forth is one rep.
• G. Cossack Squat: 3 sets of 16-20 reps, alternating side to side.
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