Name: Playbook - Demi Bagby - W2/D3 Backflip
Uploaded: 2023-06-19T15:00:29.452Z
Duration: 30 min
Description: W2/D3 Backflip

Superset:
Alternating single leg glute bridge (box)
Single straight leg deadlift 

Circuit:
Skater lunges 
Side shuffle taps 
Curtsy lunge weighted 
Single leg wall sit

-Perform single leg glute bridges 
-Alternate legs back and forth

Alternating single leg glute bridge (box)(12 each leg)

-Holding a weight in your hands perform a single leg stiff leg deadlift 
-Alternate legs

Single straight leg deadlift ( newer)( 12 each leg)

Superset

-Hoping side to side in a low position perform skater lunges for time or reps

Skater lunges (15 each direction)

-Shuffle side to side in a low position
-Tap the ground as you reverse directions

Side shuffle taps

-Stand holding a kettlebell or weight in front of you
-Step back and across into a curtsy lunge 
-Stand back to the starting position
-Repeat for both legs back and forth

Curtsy lunge weighted (15 each leg)

-Perform a wall sit on a single leg
-Other leg should be crossed over 
-Hold for time

Single leg wall sit (30 seconds each leg)

Circuit 1

W2/D3 Backflip

Matthew Hoggle

Had to really push through the squats at the end, but feeling accomplished!

Donnegal

My glutes have been hit HAAAAARRRRDDDD!! I feel amazing

Keoni

W1/D1 Backflip

Burned like pork belly in a charcoal grill 🔥

Amazing workout as always Demi! You are so inspiring. I’ve followed you for a while on social media and finally decided to try your program and I’m really enjoying it. I can’t wait to improve my backflip (which I have but not good form) thru your program which clearly is helping me to attain better fitness

Brian Johns

W1/D2 Backflip

Shana

W1/D3 Backflip

Effa

I used this today as my workout and I love it

Ariel

W1/D4 Backflip

W2/D1 Backflip

It was tough but amazing! Glad to check it off the list!!

Jenna

W2/D2 Backflip

It was amazing I was practicing the backflip with my family holding on to me as support and it was easier than I had expected but I do t think I’m ready yet for the backflip on my own. 🤗 I’m so excited 😆

Frankie

Gotta get over my fear to go for a standing tuck again. Did some backhandsprings but froze on the tuck. 😨

W2/D3 Backflip

More workouts from Demi Bagby