Name: Playbook - Demi Bagby - Thursday: Legs
Uploaded: 2023-06-05T16:45:17.636Z
Duration: 45 min
Description: Thursday: Legs

- Back squats 4 x 15,12,12,10
- Dumbbell Lunges 4 x 12 each leg
- Deadlifts 4 x 15,12,12,10
- Single leg assisted pistol squat 4 x 6 each leg
- Single Leg Elevated Calf Raises 4 x 15 each leg

- 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

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial positin

Dumbbell lunges

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

Deadlifts

- Hold on to a box for assistance 
- Push your hips back raising one foot off the floor 
- Reach parallel and extend your leg to come back up 
- Keep your chest up

Assisted pistol squats

-Stand up one one leg while holding a dumbbell in a free hand
-Stand up onto your toes flexing your calf
-Lower to the starting position 
-Repeat

Single leg elevated calf raise

Thursday: Legs

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.

Thursday: Legs

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