Name: Playbook - Demi Bagby - W11/D3 Legs
Uploaded: 2023-01-31T18:18:29.250Z
Duration: 45 min
Description: W11/D3 Legs

Deadlift  

Superset:
Kb goblet squat  
Db box step up
Circuit:
Leg extensions 
Hamstring curls  
Db bulgarian split squat  

Superset:
Dumbbell calf raise 
Alternating single leg box glute bridge 

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)(12 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)(12 each leg)

-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

W11/D3 Legs

Melissa

Awesome leg workout! The calf raises at the end nearly killed me!

Danielle

W1/D1 Legs

Edith

Chelsea

W1/D2 Upper Body

Emma

Wowzers what a freaking work out 🔥 👌

Jess

W1/D3 Leg & Ab Circuits

Lydia

W1/D4 Arm Day

Evalani

W1/D5 Full Body Circuits

W2/D1 Legs & Abs Circuits

W2/D2 Upper Body

W2/D3 Legs & Abs Circuits

W2/D4 Arms

W2/D5 Full Body Circuits

W3/D1 Legs

The reps are insane... Why 3x45 pushups but only 3x12 arnold presses?

Ronja

W3/D2 Upper Body

I haven’t been hitting my goal of a workout from Demi’s app everyday. And every time I come back here I wish I did them more 🙌🙌🙌

Zach

W3/D3 Legs & abs

W3/D4 Arms

W3/D5 Full Body Circuits

W4/D1 Leg & Ab Circuits

W4/D2 Upper

W4/D3 Legs

W4/D4 Arms

W4/D5 Full Body Circuits

W5/D1 Legs

W5/D2 Upper body

Always 5 star ratings because these are all 5 star workouts 🙌🙌

W5/D3 Legs

W5/D4 Arms

W5/D5 Full body

W6/D1 Legs

W6/D2 Upper body

W6/D3 Lower

W6/D4 Arms

W6/D5 Full body

W7/D1 Legs

W7/D2 Upper Body

W7/D3 Leg & Ab Circuits

W7/D4 Arm Day

W7/D5 Full Body Circuits

W8/D1 Legs & Abs Circuits

W8/D2 Upper Body

W8/D3 Legs & Abs Circuits

W8/D4 Arms

W8/D5 Full Body Circuits

W9/D1 Legs

W9/D2 Upper Body

W9/D3 Legs & abs

W9/D4 Arms

W9/D5 Full Body Circuits

Getting a quick workout in for finals week was a great brain boost 🤘🤘🤘

W10/D1 Leg & Ab Circuits

W10/D2 Upper

After a 3 week trip to Europe it’s a struggle getting back into a routine. Good thing the app makes it easier 🤘💪

W11/D3 Legs

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