Name: Playbook - Demi Bagby - W1/D1 Single Leg + Booty
Uploaded: 2023-06-19T15:00:29.014Z
Duration: 45 min
Description: W1/D1 Single Leg + Booty

Kayla Clarke

Sheena

Anke

Thank you! Need a little time to catch my breath before thinking of a good review!! Lol

Kara

Teja

Rosa

First superset already felt my 🍑 on fire 🔥 killer workout 👏

Lauren

I did three of your workouts today and I’m toast🍞in a good way🔥 those broad jump burpees were 😅😅

Kelsey

❤❤❤ the warm up was already burning my legs. 🤣

Ann-Sophie

May McNally

Amazing workout really enjoyed something different!

Stephanie

Oscar Gonzalez aponte

Klaudia

Great to be able to do at home with just body weight! The broad jump burpees really brought it home 😅

Inez

Lynn

This burned!!! I was tempted to skip the burpees but did them, and I'm so glad - they're easier after the Powerfully Positive Challenge! 🥰

Mckenzie

Warm-Up:
- Standing Hamstring Stretch
- Forward-Backwards Lunge
- Side Lunge
- Standing Quad Stretch 

Superset 1 :
- Box Step Up
- Single Leg Glute Bridge (Box)

Superset 2:
- Alternating Stiff Leg Deadlifts
- Single Leg Box Squats 

Superset 3:
- Leg Lift Glute Bridge
- Hip Dips

Burpee broad jumps

-Stand with your feet outside shoulder width apart
-Hinge forward at the waist leaning towards your feet
-This stretches you hamstrings
-Hold  for time

Standing hamstring stretch

-Step forward into a lunge
-Step up out of lunge and with the same leg step back into a reverse lunge
-Repeat back and forth

Forward - backward lunge

-Stand with feet together 
-Step one leg out to the side and lower into a side lunge 
-Step feet back together and repeat the other direction
-Continue back and forth

Side lunges

-Stand on on leg with the other bent nd held behind you with your hand stretching the quad

Standing quad stretch

Warm-up

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

-Place your shoulders and upper back onto a box 
-Elevate one leg and plant the other firmly on the ground
-Raise your hips up squeezing your glute
-Lower and relax
-Repeat

Single leg glute bridge (box)

Superset

-Perform single leg stiff leg deadlifts alternating back and forth

Alternating single stiff leg deadlift

-Stand with your foot on the edge of a box and he other in the air
-Lower into a squat until the foot in the air taps the ground
-Stand back up using the leg on the box as the primary mover

*work both sides

Single leg box squats

Superset 2

-Sit down and then raise each leg one at a time up 
-Plant both feet firmly on ground and then perform a glute bridge 
-Repeat

Leg lift glute bridge

-Start in an elbow plank position
-Rotate and dip your hips towards the ground back and forth 
-Repeat for time or reps

Hip dips

Superset 3

- Perform a broad jump using your arms for momentum
- Land softly
- Place your hands on the floor to perform a burpee
- Repeat

Broad jump burpee

W1/D1 Single Leg + Booty

I loved it ! Although I would prefer more dynamic stretches for warm up rather than static ones ..static are more for cooling down the body

Debbie

W1/D2 Bodyweight + Power

W2/D1 Quad + Speed

Too many squats! I didn’t have a barbell at home so I did fire hydrant to donkey kick 12x5 each leg

Cassie

W2/D2 Strength

2 jump squat exercises back to back is WAAAY too much! If they have to be back to back I’d suggest maybe 20-30sec rather than 45 😅

W1/D1 Single Leg + Booty

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