Name: Playbook - Demi Bagby - W3/D3 Backflip
Uploaded: 2023-02-28T18:12:53.905Z
Duration: 30 min
Description: W3/D3 Backflip

- Good Mornings 
- Single stiff leg deadlift (bodyweight)
- Lunges with front foot elevated
- Lunges with back foot elevated
- Broad jump to back peddle 
- Straight jumps

-Stand holding a weight at your chest
-Hinge at the waist until your upper body is facing the ground
-Activate your lower back and stand back up
-Repeat

Good morning (weighted)

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

Single straight leg deadlift (12 each leg)

-Stand in a lunge position with your front foot elevated and a weight in each hand
-Drop into bottom of lunge 
-Stand up out of lunge
-Repeat

Stationary lunge ( front foot elevated)(15 each leg )

-Perform a stationary weighted lunge with your back foot elevated onto a weight or object

Stationary lunge with back foot elevated(15 each leg)

-Perform a broad jump for distance 
-As soon as you land back peddle to the starting position and repeat

Broad jump to back peddle

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

Straight jumps

W3/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

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. 😨

Cindy

W2/D4 Backflip

W3/D1 Backflip

W3/D2 Backflip

W3/D4 Backflip

W4/D1 Backflip

I have been putting this off for two days but it was worth doing today!

W4/D2 Backflip

W4/D3 Backflip

Still don’t have the backflip down but it was definitely a great regimen to get me back into movement!

Bro that didn't do a thing i nearly died in the last exercise (backflip practice) 😂

W3/D3 Backflip

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