Name: Playbook - Demi Bagby - W2/D2 Strength
Uploaded: 2023-01-02T18:49:30.801Z
Duration: 45 min
Description: W2/D2 Strength

Rosa

I’m loving the workout so far .. personally I’m just not able to do them all yet but I’m getting stronger

Jamie

Caitlin

this was a GREAT workout! 
i have finished the 12 wk program twice and i was looking for a leg workout, so i thought i’d try from the new booty program! i love structured workouts where i can check them off as i go.  please make another gym program!!😘😉

Cheyenne

Warm up:
- Standing Hamstring Stretch
- Stiff Leg Deadlift
- Seated Stretch 

Superset:
- Glute Bridge
- Single Leg Glute Bridge 

Circuit:
- Drop Knee Squat 
- Dumbbell Deadlift to Squat 
- Jump Squats 

-Barbell Back Squat 

Superset 2:
- Goblet Squat 
- Box Step Up (Weighted)

-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

- Stand with a narrow stance
- Hinge at the waist and allow one leg to raise in opposite motion  as a counter balance
- Get to above shin height
- Return to the starting position 

*Work both sides

Stiff leg deadlift

-Sit on the ground bringing the bottom of one foot to the inner thigh of the other
-Lean forward onto the straight leg stretching your hamstring
-Hold for time

Seated stretch

Warm up

-Lay on the ground with your legs bant and your feet firmly on the ground
-Raise your hips into the air and activate your glutes
-Lower and repeat

Glute bridge

-lay on your back with one foot firmly planted on the ground and the other leg elevated
-Raise your hips off the ground and activate your glute
-Lower and repeat 

*work both sides

Single leg glute bridge

Superset

-Start at the bottom of a squat position
-Lower yourself down to your knees and back up one leg at a time 
-As you stand up stay in bottom of squat 
-Repeat

Drop knee squat

- Push your hips back as you come down 
- Bring the dumbbells down until you reach shin height and pull up
- Keep you chest up as you come down for the squat

Dumbbell deadlift to squat

- Start with hip-width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Jump Squats

Circuit

- Start with your feet slightly outside shoulder width 
- Push your hips back as your come down and keep you chest up
- Reach parallel and push through your heels extending your legs to come yp

Barbell back squat

Stand holding a kettlebell at your chest
-Lower into a squat
-Stand up out of the squat
-Repeat

Goblet squat

-Perform box step ups while holding a dumbbell in each hand

Box step up (weighted)

W2/D2 Strength

Sheena

Kens

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

Kara

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

Stephanie

W2/D1 Quad + Speed

that was fun. though we modified it a bit 😉

ceski

Zach

W3/D1 Glute + Power

Chelsea

W3/D2 Strength Endurance

W3/D3 Work + Smash

Loved it ! Perfect for working out at home 💪

Vicky

W4/D1 Single Leg + Booty

W4/D2 Bodyweight + Power

W5/D1 Quad + Speed

It killed me! Loved every second! 🥵💪

Lauren

W5/D2 Strength

Emily

Katie

This was such a good workout!!! Did it for Day 11 of the challenge and only managed a bit of Superset 2, but got the rest and added 40 lbs of weight to the box glute bridges!!

W2/D2 Strength

Community

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