35-Minute Legs and Back Workout (SplitStrong 35, DAY 1)

How To Do A Squat With Dumbbells

1. Begin in neutral standing position, feet shoulder width distance apart. Hold one dumbbell in each hand at your sides.
2. With chest up, lower down into a squat, pushing your hips back and down until your hips align with your knees (making a 90-degree angle with your hips and knees). Drive the knees out toward your pinky toes.
3. Then drive through your heels, squeezing your glutes as you stand tall to return to the starting position.

How To Do A Dumbbell Squat Clean

1. Hold one dumbbell in each hand at your sides and stand with your feet about shoulder-width apart.
2. With a slight bend in your knees, hinge at the hips; pressing your hips back towards the wall behind you.
3. Then drive your hips forward to propel the dumbbells up to your shoulders. Front rack the dumbbells (back head of the dumbbell rests on the shoulders, elbows in line with shoulders, pointing straight ahead).
4. From here, lower down into a front squat. Bend at the knees and squat down keeping your weight in your heels (squat down to about 90-degrees).
5. Then drive through your heels, squeezing your glutes as you stand tall.
6. Lower the dumbbells back to your sides to return to the starting position.

Modification: Omit the clean and just squat with the dumbbells front racked (at shoulder height). Option to hold one dumbbell in front of your chest.

How To Do A Reverse Grip Row With Dumbbells

1. Stand with your feet hip-width apart, knees slightly bent.
2. Grip a set of dumbbells, palms facing out away from the body.
3. Hinge at the hips until your body is in a straight line, neck in line with your spine, flat back, and belly button and rib cage pulled in.
4. Pull the weights back towards your hips. Shoulder blades squeeze together.
5. Control the dumbbells back down to the starting position.

How To Do A Staggered Deadlift

1. Stand with feet hip-width apart, then stagger your stance; so your right foot is slightly in front of your left foot. Kickstand your back left foot, left heel floating off the ground.
2. Hold a dumbbell in your left hand, palm facing in towards your body.
3. Keep 80% of your weight in your front right foot, 20% in your back left foot.
4. With a soft bend in the knees, hinge at your hips to lower your torso as you slide the dumbbell down your legs. Think about pushing your hips back behind you.
5. Hinge until you feel a stretch in the back of your front right leg (range of motion will be different for everyone). Then drive through your front right heel to stand up; returning to the starting position.

How To Do A Staggered Deadlift And Squat Clean

1. Stand with feet hip-width apart, then stagger your stance; so your right foot is slightly in front of your left foot. Kickstand your back left foot, left heel floating off the ground.
2. Hold a dumbbell in your left hand, palm facing in towards your body.
3. Keep 80% of your weight in your front right foot, 20% in your back left foot.
4. With a soft bend in the knees, hinge at your hips to lower your torso as you slide the dumbbell down your legs. Think about pushing your hips back behind you.
5. Then drive your hips forward to propel the dumbbell up to your left shoulder (palm facing in towards your shoulder), as you bring your back left foot up to meet your right foot.
6. With feet parallel and dumbbell at your shoulder, lower down into a squat.
7. Drive through your heels, squeezing your glutes as you stand tall.
8. Lower the dumbbell back to your left hip and step your left foot back to a staggered stance to return to the starting position.

How To Do A Single Arm Row

1. Stand with feet hip-width apart, or take a staggered-stance — right foot forward, left foot back.
2. Hold a dumbbell in your left hand (palm facing your midline).
3. Hinge forward at the hips.
4. Hold this bent over position while performing a single arm row. Pull your elbow back to meet your rib cage; squeezing your back.
5. Lower the dumbbell with control back to the starting position.

Modification: Place your non-working hand on a chair or bench to provide additional support. Really focus on one side of your body at a time.

How To Do A Split Lunge Or Split Squat With Dumbbells

1. Start standing feet hip-distance apart, holding a dumbbell in each hand at your sides, palms facing your body.
2. Step your right leg back into a reverse lunge position.
3. Hold this lunge position as you drop your back right knee towards the ground. Lowering your hips until both knees reach a 90-degree angle, front left thigh parallel to the floor. Shoulders remain stacked over hips throughout the entire exercise.
4. Press into your front left heel to stand tall, returning to the starting position.

How To Do An Alternating Back Fly

1. Stand with your feet shoulder-width apart, knees slightly bent.
2. Grip a set of dumbbells, palms facing in towards each other.
3. Hinge forward at the hips.
4. Keep a soft bend in your elbow as you open your right arm, raising the dumbbell parallel with your right shoulder.
5. Control the dumbbell back down to return to the starting position.
6. Repeat on the left arm.

How To Do A Lateral Squat

1. Start with your feet wider than your hips, think a wide squat stance. Knees and toes should be pointing forward (or toes just slightly turned out away from your body). Add weight by holding one dumbbell at your chest.
2. Shift your weight into your right heel as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
3. Then, drive through your right foot to reverse the movement, pushing you back up to center.
4. Repeat on your left leg.

How To Do A Prone Back Fly

1. Lying on your stomach, activate your lats by pulling your shoulder blades down towards your hips.
2. Goal post your arms, with a 90-degree bend, and hover your palms off the mat.
3. With your chest and shoulders lifted off the mat, squeeze your shoulder blades lifting your elbows up off the mat.
4. Hold at the top for a moment, then lower back down to the starting position.

Modification: Perform a single bent arm fly from a quadruped position on all fours. Or perform bird dog from a table top position on all fours.