Name: Playbook - Demi Bagby - W3/D1 Backflip
Uploaded: 2023-06-19T15:00:29.511Z
Duration: 30 min
Description: W3/D1 Backflip

- Single leg glute bridge 
- Pistol squat modification
- Straight jumps 
- Broad jumps 
- Bulgarian split squats

-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 (15each leg)

-Stand on one foot with one leg slightly extended out front
-Lower into a pistol squat keeping the leg elevated
-Stand up and repeat

*work both sides

Pistol squat

-Squat and jump straight into the air with you hands extended overhead at the top
-Land safely 
-Repeat

Straight jumps

-Perform a broad jump
-Turn and broad jump back

Broad jumps back and forth

-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 (12 each leg)

W3/D1 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

W2/D3 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. 😨

W3/D1 Backflip

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