Name: Playbook - Charity Witt - Bad Bish
Uploaded: 2022-09-19T18:28:25.963Z
Duration: 90 min
Description: Bad Bish

Misha SWB

Absolute killer! Can barely walk out of the gym 🥵🥵

Jessica

This will always be my favorite shaky leg day workout 🍑

Jessica Medrano

Gavin

Duuuuuude!!! I can NOT stand without bending my legs 🥺😭 great leg day!!!

Anonymous

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Upper back stays braced 
Slight bend in knees 
Shoot hips/butt “back” like you’re trying to touch the wall
Keep core tight 
No lockout at top

Russian Deadlift w Trap Bar

-one leg on box or plate for elevation 
-with other leg, begin lunging forwards then backwards while keeping the opposite leg in place. 
-complete reps for each leg

Alternating forward/backward lunges

- Elevate heels onto weight plate
- Hold dumbbells in each hand at shoulders
- Lower into a dumbbell front squat
- Stand up to full extension

DB heel elevated front squat

Single-leg, Leg Press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly
-On last set, drop weight and go until your leg won’t extend anymore

Leg extensions

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

Bad Bish

Toughest quad workout around! Highly recommend!

Cari

Quad Isolation-Favs

Roger Moreno

Leg Day 
*hamstring isolation* for the busy body

Would love an alternative ab exercise in the event the gym doesn’t have an ab wheel available

Cardio+Core

Great focused workout that can be done at home with minimal equipment.

Angela

This is HARD. I took me an hour and 10 minutes to complete mostly because I don't train core often and I have a prosthetic right leg. Some of the leg exercises were tough on my right leg. If I didn't have a prosthetic leg. Then, I would have completed this in 30 minutes. Yeah, it's tough training with a prosthetic leg.
However, I did complete it and I know YOU can too 💪😁

Bad Bish

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