Name: Playbook - Demi Bagby - Monday: Legs
Uploaded: 2023-07-10T17:03:37.079Z
Duration: 45 min
Description: Monday: Legs

-Heel elevated air squat 
- Leg press (narrow)
- Walking lunges 
- Dumbbell wall squat 
- Dumbbell calf raises

- Stand with feet shoulder width apart and heels elevated
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Heels elevated air squat

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press (narrow)

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Walking lunges (dumbbells)

- Stand with your feet just outside shoulder width and your toes against a wall
- Squat as low as you can without falling back
- Stand back up to full extension

Dumbbell wall squat

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

Dumbbell calf raises (rest as needed)

Monday: Legs

Britton

Monday: Lower Body

Tuesday: Upper 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

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