Name: Playbook - Demi Bagby - W2/D1 Quad + Speed
Uploaded: 2023-06-19T15:00:29.145Z
Duration: 45 min
Description: W2/D1 Quad + Speed

Stephanie

Warm-up:
- Cross Lunge Stretch
- Lunges
- Side Lunge Transfers

Superset:
- Skater Lunges
- Bulgarian Split Squats

Superset 2:
- American Kettlebell Swings
- Bus Driver Squats 

Superset 3:
- Assisted Pistol Squats
- Deck Squat High Jumps

Cool down:
- Standing Quad Stretch
- Standing Hamstring Stretch
- Seated Side Stretch

-Get into a deep lunge with one leg extended behind you as the other is bent with your lower leg crossing your body 
-Lean forward over your knee stretching

Cross lunge stretch

-Step forward one leg at a time into a lunge 
-Repeat back and forth

Lunge

-Step ut wide into a side lunge 
-Stay low and transfer your weight from one side to the other 
-Repeat back and forth for reps or time

Side lunge transfers

Warm up

-Stay low and perform a skater lunge back and forth 
-Repeat for time or desired reps

Skater lunge

-Stand in a lunge position with your rear leg elevated on a box or bench
-Lower towards the ground until at the bottom
-Stand up out of split squat 
-Repeat

Bulgarian split squat (newer)

Superset

- Hinge at the hips
- Hold the kb with arms extend in front of you 
- Move your hips forward engaging your glutes
- Push the kettlebell up until your arms reach full extension 
- Let the bell swing back

American kettle bell swings

- Rotate the plate from one side to the other keeping your arms fully extended 
- Push your hips back as you come down 
- Keep your arms fully extended

Bus driver squats

Superset 2

- 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

-Perform a body weight deck squat 
-As you reach your feet jump high into the air 
-Repeat

Deck squat high jump

Superset 3

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

Standing quad stretch

-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

-Sit on the ground with your legs spread wide 
-Lean your upper body towards one side using your outside arm to intensify the stretch by rear up and over your head

Seated side stretch (open)

Cool-down

W2/D1 Quad + Speed

Kayla Clarke

Sheena

Anke

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

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

Cassie

Mckenzie

Rosa

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 😅

W2/D1 Quad + Speed

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