Name: Playbook - Demi Bagby - W3/D2 Strength Endurance
Uploaded: 2023-06-19T15:00:29.322Z
Duration: 45 min
Description: W3/D2 Strength Endurance

Cassie

Mckenzie

Rosa

Chelsea

Caitlin

Warm- up:
- Hip Capsule Internal Rotation
- Banded Hip Extensions 

Circuit:
- Alternating Still Leg Deadlift
- Bulgarian Split Squat 
- Side Lunge Knee Drives

Superset:
- Deck Squat
- Drop Knee Squat

Superset:
- Lateral Leg Raises
- Leg Raise Hip Hikes

First round is :45 sec. 
Second round is 1 min.

-Start on your hands and knees
-Place a kettlebell or dumbbell on the ground inside your foot
-Lean to the side slightly as you rotate your knee towards the center or internally opening up your hip girdle

Hip capsule internal rotation

-Attach a band to a stationary object and place your leg inside
-Kneel into a half kneeling stance with the band around your upper thigh on the back leg 
-Shift you r body weight back and forth slightly releasing tensions in your hip

Banded hip extension

Warm up

-Perform single leg stiff leg deadlifts alternating back and forth

Alternating single stiff leg deadlift

-Stand in front of a box with one leg elevated on it
-Face away from the box holding a weight 
-Lower into a split squat
-Stand up out of split squat 
-Repeat

Bulgarian split squat (weighted)

-Step out into a side lunge 
-Step back up and drive your knee high ad across your body 
-Repeat

Side lunge knee drive

Circuit

-Stand holding a weight in your hands
-Sit down onto your butt and roll back slightly
-Roll forward back to your feet and stand up

Deck squat (weighted)

-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

Superset

-Stand with hands on your hips
-Raise one leg out laterally to the side
-Repeat 

*work both sides

Lateral leg raise

-Lay on your back
-Raise your legs up to 90 degrees 
-Hike your hips straight up
-Reverse and repeat

Leg raise hip hike

Superset 2

W3/D2 Strength Endurance

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

Stephanie

W2/D1 Quad + Speed

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

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 😅

that was fun. though we modified it a bit 😉

ceski

Zach

W3/D1 Glute + Power

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!!

W3/D2 Strength Endurance

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