Name: Playbook - Demi Bagby - W3/D2 Full body - lower focus
Uploaded: 2023-06-19T15:13:54.493Z
Duration: 45 min
Description: W3/D2 Full body - lower focus

Afnan Alshehri

Shira

Daisha

This is my favorite , with adding the push pull sled! So stoked I joined such an amazing vibe tribe!

Jayda

Warm up: 1 mile walk / run 
-400m walk
-400m run
-400m walk
-400m run

Circuit: x 3 
-Db walking lunges 
-Box jumps
-Db reverse walking lunge 

Circuit: x 3 
-Goblet squat 
-Kb or db RDL 
-Tuck jumps 

Superset: x 3 
-Bulgarian split squat 
-Box step ups

- Run on a treadmill for desired time

*Run outside if no treadmill is available

Treadmill Run

Treadmill walk

Warm up

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Walking lunges (dumbbells)

- Stand in front of the box
- Jump up and land softly 
- Stand up straight and step down off the box

Box jump

- Hold a dumbbell in each hand at your sides
-Perform reverse walking lunges

Reverse walking lunge

Circuit

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet squat (dumbbell)

- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Kettlebell RDL

-Stand with feet shoulder width apart
-Lower into the bottom of a squat
-Jump up out of the squat and tuck your knees up towards your chest
-Land softly and repeat

Jump tuck

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats (10 each leg)

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up (12 each leg)

Superset

W3/D2 Full body - lower focus

Taylor

Did this on campus after a cycle class! Still had energy left in me. I love this app.

Sojel Singh

I am back with training regularly- had to take break due to an injury-and this was a great workout. Need work on push ups so I can get back to the full range of motion.
Looking forward to the next day!
Thanks:)

Tani

W1/D1 Full body

I’m dead. Really good workout before class! Really killed that one.

Great workout- since I just got back to training again, had to adjust/ lower the reps- eg goblet squats 12 reps, RDL 12 reps, split squats 8-10 reps

W1/D2 Full body - lower focus

Denise

W1/D3 Active recovery & cardio

Mandi

As usual great but I need to work on pistol squats and pull ups

W1/D4 Full body

Wow!  I can breath or type, or I’d say more😂

W1/D5 Full body - upper focus

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

W2/D1 Full body

Definitely took me longer than 45mins! Great upper body wornout😁

Tori

W2/D2 Full body

I’m just trying to finish this program slow and steady. I’ll get there eventually 💪

W3/D2 Full body - lower focus

Community

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