Name: Playbook - Demi Bagby - W3/D3 Lower Body
Uploaded: 2023-06-19T15:00:29.657Z
Duration: 25 min
Description: W3/D3 Lower Body

Candice

Carrie Koester

Carlie Snyder

Tricia

Loved it.  Especially half plank leg raise. Felt that

Rosa

Mike Martin

Awesome. Always helpful with pushing my limits. 💙🤟🏾

KRXXKXXN

Dominique

Coleman

Grant Cresswell

Christara Guilbeau

Madison

ceski

That was so much fun! My family said I looked ridiculous, but I had them try it and they regretted it! 😂

Morgan

Carol

Madeline

Dang girl, you're trying to kill me with those squat knee drops! 😂 loved it as usual! Thank you, Demi 😁

Lydia

I think on the single leg raises you meant to have its default time at 30s but it’s showing up as 130s 😊

Roxanne

Kiandra

Karley

- Narrow to wide squat jump 
- Good mornings 
- Half plank leg raise- both sides 
- Curtsy lunge knee drive 
- Drop knee squat 
- Single leg glute raise- both sides

30 seconds work with 30 seconds rest and transition

-Perform jump squat going from narrow to wide and back repeatedly

Narrow to wide squat jump

-Stand with hands at your head
-Hinge at the waist until you are facing the ground and your hamstrings are activated
-Stand back up to the starting position using your lower back activation to start the movement
-Repeat

Good mornings

-Lay on a side plank position with your legs bent and stacked 
-Raise your hips up to the side as you open your knees keeping your feet together 
-Lower and repeat

*work both sides

Half plank leg raise

-Step back into a curtsy lunge 
-Step up and out of curtsy lunge as you do a knee drive 
-Alternating legs repeat for time or reps

Curtsy lunge knee drive

-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

-Lay on the ground with one foot firm on the ground and the other leg extended 
-Perform a single leg glute raise 
-Repeat 

*work both sides

Single leg glute raise

Circuit

W3/D3 Lower Body

Andrew

Ezriyah

Good simple start that warms up the body nicely

Alisa

W1/D1 Upper Body & Core

A good amount of challenge without feeling impossible. I’m feeling the lateral leg raises in my low back, though. Is this normal?

Erin

Mckenzie

W1/D2 Lower Body

Nice. I always feel proud of myself when I check another box off the week. Thanks Demi.

I made it mostly ok through the first set and forced myself at least do a half-ass job at the second and I am 😮‍💨💨💨

Fortunately my lower body is at least 80% functional after 3 days post workout 2!

Ariel

W1/D3 HIIT

I love the workout very easy and effective asf!!! I was dripping sweat!!! 😜

Iris

Kayla Clarke

W1/D4 Upper Body & Core

Heather

Katie

W1/D5 Full Body

Perfect amount of time and effort as always!!

Definitely felt the burn in my thighs, but I loved it!

Crystal

W2/D1 Lower Body

Feeling stronger thank you for this great set of workouts!

I was questioning taking a rest day and doing stretches today but really glad I did the workout pushed myself and am building my discipline great workout!!!

W3/D3 Lower Body

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