Name: Playbook - Demi Bagby - W3/D3 Work + Smash
Uploaded: 2023-06-19T15:00:29.344Z
Duration: 45 min
Description: W3/D3 Work + Smash

Rosa

Stephanie

Warm-up
- Leg Raise Plank March
- Raised Leg Toe Touches
- Single Leg L-Stretch

Superset: 
- Single Leg Box Squats
- Stiff Leg Deadlifts

Superset:
- Leg Press Wide Stance
- Leg Press Calf Raise 

Superset:
- Elevated Back Leg Jumping Lunges 
- Jump Tucks

Cool-down
- Side Hip Smash
- High Glute Smash
- Glute Smash

-Perform a seated leg raise for each leg
-Get into e reverse plank position 
-Perform plank marches for each leg
-Repeat sequence

Leg raise plank march

-Lay on your back with your legs elevated and in a v shape
-Crunch up and reach across touching your toe on the opposite side
-Repeat and work both sides

Raised leg toe touch

-Stand on one leg and grab your other foot with your hands extending your leg to the front as straight as possible

Single leg L-stretch

Warm up

-Stand with your foot on the edge of a box and he other in the air
-Lower into a squat until the foot in the air taps the ground
-Stand back up using the leg on the box as the primary mover

*work both sides

Single leg box squats

- Stand with a narrow stance
- Hinge at the waist and allow one leg to raise in opposite motion  as a counter balance
- Get to above shin height
- Return to the starting position 

*Work both sides

Stiff leg deadlift

Superset

-Get into a leg press machine with your feet in a wide position
-Lower the weight
-Press the weight back to the starting position
-Repeat

Leg press wide stance

- Push through the balls of your feet
- Engage your calves as you push

Calf raises on leg press

Superset 2

- Bring your back knee down keeping your chest up 
- Jump up bring your front leg off the ground
- Land softly

Elevated backleg jumping lunges

-Jump into the air and tuck both your knees to your chest
-Land safely and repeat

Jump Tucks

Superset 3

-Lay on your side with your elbow down to elevate your upper body
-Place a trim ball under your hip rolling up and downs as well as side to side self massaging your hip facia

Side hip smash

-Lay on the ground with your feet elevated on a box
-Place a ball under the top of your glute ( right below your lower back on the muscle 
-Slowly and controlled roll out and self massage the top of the glute

* different size balls will give a different feel ad work a larger or smaller area

High glute smash

-Sit on a ball that is under your glute
-Move front to back and side to side self massaging the glutes

Glute smash

Cool down

W3/D3 Work + Smash

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

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

Cassie

Mckenzie

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 😅

W3/D3 Work + Smash

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