Name: Playbook - Demi Bagby - W3/D4 Legs Beginner
Uploaded: 2023-06-19T15:00:29.430Z
Duration: 45 min
Description: W3/D4 Legs Beginner

Challenging!! Could not do the pistol squats. Had to find a modification

Megan

Mariah

how the hell am I supposed to do pistol squats if I can’t straighten my leg out?😂 Progress though!

Erin

Working up to heavier weight, still a solid workout!

- Back squats 3 x 12,12,10
- Dumbbell Lunges 4 x 12 each leg
- Deadlifts 3 x 12,12,10
- Single leg assisted pistol squat 4 x 6 each leg
- Single Leg Elevated Calf Raises 4 x 15 each leg

- Start with your feet slightly outside shoulder width 
- Push your hips back as your come down and keep you chest up
- Reach parallel and push through your heels extending your legs to come yp

Barbell back squat

- 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

- Push your hips back 
- Hold on to the bar 
- Engage your lats and pull up 
- Pull until you reach full extension

Deadlifts

- 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

-Stand up one one leg while holding a dumbbell in a free hand
-Stand up onto your toes flexing your calf
-Lower to the starting position 
-Repeat

Single leg elevated calf raise

W3/D4 Legs Beginner

My first real work out in YEARS. Was able to get a good sweat in while not doing too much for my 1st time.

Jordan

Kayla Clarke

Katie

W1/D1 Upper Body Beginner

Feeling the burn…awesome hiit routine that leaves you breathless!

Terri

W1/D3 Legs and Abs Circuit Beginner

Katlyn Upole

Madison

W1/D5 Full Body Circuits

Carolina

Brian Johns

W2/D1 Legs Beginner

Exzon

W2/D3 Arms Beginner

Kate

Richelle Jones

W2/D5 Full Body Circuits

That was a bit of a challenge but I loved it! First time in awhile I’m actually enjoying my workouts!

Amazing! Turned me to jello! Definitely feel my core getting stronger!

I can already do so many more push ups 💪🏽💪🏽

Nico Pita

W3/D1 Full Body Circuits

Those push ups killed me but in a good way! Have to substitute pull ups but loved it!

Loved it but those pull ups are so not for beginners lol I can’t even do 1😂

W3/D2 Upper Body Beginner

When you have a time crunch and you just bust it out🥵💪🏻

W3/D4 Legs Beginner

Community

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