Name: Playbook - Demi Bagby - W3/D3 Lower body
Uploaded: 2023-06-19T15:00:29.672Z
Duration: 45 min
Description: W3/D3 Lower body

Very challenging and a lot of that good pain

- Dumbbell squat to deadlift

- Dumbbell lunge to squat

- Dumbbell single leg RDL

Superset:
- Assisted pistol squats
- Dumbbell lunges

- Dumbbell front squat

- Push your hips back as you come down 
- Bring the dumbbells down until you reach shin height and pull up
- Keep you chest up as you come down for the squat

Dumbbell deadlift to squat

-Perform a dumbbell lunge to both legs 
-Then perform a dumbbell squat 
-Repeat

Dumbbell lunge to squat

-Holding a dumbbell in on hand hinge forward and bring the dumbbell down stretching your hamstring 
-Repeat for both sides

Dumbbell single leg RDL (12 each leg)

- Hold on to a box for assistance 
- Push your hips back raising one foot off the floor 
- Reach parallel and extend your leg to come back up 
- Keep your chest up

Assisted pistol squats (8 per leg)

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial positin

Dumbbell lunges (12 per leg)

Superset

- Keep the dumbbells above your shoulders 
- Push your hips back and down 
- Keep you chest up as throughout the movement 
- Reach parallel
- Extend your legs to come up

* Complete in the least amount of sets possible

Dumbbell front squat

W3/D3 Lower body

Tallinn

Talor McClusky

Day 1 of the program. Loved this workout!

Nanine

W1/D1 Lower body

Ann-Sophie

I had to modify the push ups after a set, but overall enjoyed it 😁

Gracen Fleming

W1/D2 Upper push

Did the 100 squats without a weight and had to do it in 4 intervals but made it 😄 🍑

Let me tell you ending with that 100 squats made me feel so proud of myself afterwards.  I cried cuz i was happy i actually did it :D

Vanessa

Couldn't even finish it, legs are shaking ! I'm a newbie so hopefully I can come back to this one and complete it !

Kirsty

W1/D3 Lower body

I don’t have a pull up bar :( so I just did push ups instead 😅

Great workout! The pull ups and chin ups seemed a bit advanced. Some modifications would be helpful!

Meagan

W1/D4 Upper pull

Killer arm workout after yesterday 🥵 but loved it 🫶

Well that was hard 🤣🥵 can't quite manage the planks yet!

W1/D5 Full body

Michelle

W2/D1 Lower body

Linda

W2/D2 Upper push

Inez

W2/D3 Lower body

W2/D4 Upper pull

Wijdan

W2/D5 Full body

Skater lunges at the end really tie it together at the end 😅

W3/D1 Lower body

Megan

Feeling stronger this go around on the hand release pushups! 😅💪🏽

W3/D3 Lower body

Community

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