Name: Playbook - Demi Bagby - W11/D3 Legs
Uploaded: 2023-06-19T15:00:30.096Z
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

Im gonna feel that tomorrow but i loved it

Richard

Melissa

W1/D1 Legs

Pais

Edith

W1/D2 Upper Body

Emma

Wowzers what a freaking work out 🔥 👌

Chelsea

W1/D3 Leg & Ab Circuits

Lydia

W1/D4 Arm Day

Loved this workout!! Total sweat sesh🥵🥵

W11/D3 Legs

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