Name: Playbook - Demi Bagby - W10/D3 Legs
Uploaded: 2024-07-09T21:08:20.275Z
Duration: 45 min
Description: W10/D3 Legs

- Sumo squat
- Single leg stiff leg deadlift
- Kneeling squats
-Cross body hammer curls
- Dumbell reverse  + curtsy lunge
- Glute bridge
- Frog pumps

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (barbell)

-Start in a standing position
-Hinge forward at the waist as one leg raises behind you in opposing sequence to your upper body 
-Stand back up 
-Repeat and work both sides equally

Single stiff leg deadlift

- From your knees perform kneeling squats with a barbell on your back

Kneeling squats

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Dumbbell cross body hammer curls (8 each side)

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
-Perform a curtsy lunge with the same leg
-alternate sides with each rep

Dumbbell reverse lunge into curtsy lunge (12 each side)

-Lay on your back with your legs bent and feet flat on the floor 
-Press your hips up towards the sky until your body is straight and your glutes are activated and flexed
-Lower and repeat

Glute bridge

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

W10/D3 Legs

Marcus

Taylor

Did this on campus after a cycle class! Still had energy left in me. I love this app.

Sojel Singh

W1/D1 Full body

Nicole

This was a good one I know my legs are gonna burn in 2 days 😣😂

Waldo

W1/D2 Full body - lower focus

Great stretches after the workout before it was needed

Nick Sacco

Denise

W1/D3 Active recovery & cardio

Mandi

W1/D4 Full body

Afnan Alshehri

Wow!  I can breath or type, or I’d say more😂

Shira

W1/D5 Full body - upper focus

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

W2/D1 Full body

Natasha

W2/D2 Full body

I’m just trying to finish this program slow and steady. I’ll get there eventually 💪

Zach

Less intense but still great- like working on wall walks and decline push ups

Tani

W2/D3 Full body

W2/D4 Full body

Hard challenging sweaty and a excellent way to start the day

W2/D5 Full body

W3/D1 Full body

Legs are completely dead. Especially after doing this workout the day after I completed the Murph Challenge!!!

W3/D2 Full body - lower focus

Oh noo. "The one with the10 rounds." 🙃 Allways dreading this one but feel proud when I do finish it. 🤙 Yessss bring it on!!! 🔥

Ann-Sophie

W3/D3 Active recovery & cardio

W3/D4 Full body

Burpees kill me every time but I loved it!🔥🔥💪🏼

W3/D5 Full body - upper focus

Are you supposed to have feeling in your body after that workout because I don’t lol!! 🥵

W4/D1 Full body

W4/D2 Full body

W4/D3 Full body

W4/D4 Full body

Tori

Kenny

W4/D5 Full body

Great workout! My legs are shaking 👍🏻

Anastasia

W5/D1 Lower

It was a great workout...I feel it in my arms n abs

W5/D2 Upper - push, pull

My arms are killing me! Great way to start my Monday! 💪🏼

W5/D3 Bicep/Tricep

Daisha

W5/D4 Lower

Starting to realize that these lighter weights, don't feel so light anymore lol.. loved this day!

Eric

W5/D5 Upper

W5/D6 Cardio

Very challenging feel a lot of good pain in my leg

W6/D1 Lower

W6/D2 Upper- Push/Pull

we love a good birthday workout🥳💪🏼

Cheyenne

W6/D3 Bicep/Tricep

Anthony

Jackson Knott

W6/D4 Lower

W6/D5 Upper

W6/D6 Cardio

Great feel a lot of that good pain in my legs

Absolutely crushed my legs with this one!!!

W7/D1 Lower

W7/D2 Upper - push, pull

W7/D3 Bicep/Tricep

W7/D4 Lower

Your workouts never get old! 🔥👌🏼💪🏼

W7/D5 Upper

W7/D6 Cardio

W8/D1 Lower

W8/D2 Upper- Push/Pull

W8/D3 Bicep/Tricep

W8/D4 Lower

W8/D5 Upper

Did the stairs for cardio today & damn 🥵

W8/D6 Cardio

Oh my d@mn! I got 12 rounds plus decline push ups.  My arms are dead! Those archer push ups were a killer! I loved it!!

Cindy

W9/D1 Upper body circuits

It may feel like Demi has something against us and wants to see us suffer with these... but I know she just wants to get us strong and shredded. 🥵 Great workout!

W10/D3 Legs

Community

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