Name: Playbook - Demi Bagby - Monday: Lower Body
Uploaded: 2023-08-07T17:01:15.904Z
Duration: 45 min
Description: Monday: Lower Body

Britt

Deadlift  4 x 10,10,12,12

Superset:
Kb goblet squat  3 x 15
Db box step up 3 x 12 each leg

Circuit:
Leg extensions 3 x 15
Hamstring curls  3 x 15
Db bulgarian split squat  3 x 10 each leg

Superset:
Dumbbell calf raise 3 x 15 
Alternating single leg box glute bridge 3 x 15

Abs:
High plank
Side plank
Flutter kicks

- Push your hips back 
- Hold on to the bar 
- Engage your lats and pull up 
- Pull until you reach full extension

Deadlifts

Stand holding a kettlebell at your chest
-Lower into a squat
-Stand up out of the squat
-Repeat

Goblet squats

-Perform box step ups while holding a dumbbell in each hand

Box step up (weighted)(12 each leg)

Superset

-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
- Pause at the bottom
- Release and repeat

Seated hamstring curls

-Stand in front of a box with one leg elevated on it
-Face away from the box holding a weight 
-Lower into a split squat
-Stand up out of split squat 
-Repeat

Bulgarian split squat (weighted)(10 each leg)

Circuit

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

-Perform single leg glute bridges 
-Alternate legs back and forth

Alternating single leg glute bridge (box)

-Get into a push-up position 
-Hold the plank on your hands for time

High plank hold

-Get into an elbow side plank position
-Hold for time

Side plank (elbow)(30 seconds each side)

-Lay on your back kicking your legs up and down opposite of each other 
-Keep the core tight

Flutter kicks

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: Lower Body

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