Name: Playbook - Demi Bagby - Monday: Legs Machines
Uploaded: 2023-06-05T16:45:10.533Z
Duration: 45 min
Description: Monday: Legs Machines

- Back squats 4 x 15,12,12,10
- Leg press low close/wide stance  4 x 15,12,12
- Leg extensions 4 x 15,12,12,10
- Hammie curls 4 x 15,12,12,10
-  Calf raises 4 x 15,12,12,10

- Start with your feet slightly outside shoulder width 
- Push your hips back as your come down and keep you chest up
- Reach parallel and push through your heels extending your legs to come yp

Barbell back squat

-Get into a leg press machine and place your feet in a close position
-Lower the weight 
-Press the weight back to the starting position
-Repeat

Leg press close stance

-Sit in a leg extension machine that is properly adjusted to you
-Extend and flex your legs
-Lower controlled and repeat

Leg extensions*

-Sit in a hamstring curl machine adjusted to you
-Curl the weight with your hamstrings nice and controlled
-Release and repeat

Hamstring curls

- Push through the balls of your feet 
- Engage your calves as you push

Calf raises

Monday: Legs Machines

Britt

Monday: Lower Body

Love this circuit…feeling the burn…💪🏻🔥💪🏻🔥💋

Terri

Tuesday: Upper Body

Wednesday: Full body

I didn’t do anything like this at my bootcamp. 🤣 It was def a great workout. 

Everyone at my military unit loved it! 🙂 

Thanks Demi.

Monday: Legs Machines

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