Name: Playbook - Demi Bagby - W4/D1 Backflip
Uploaded: 2023-06-19T15:00:29.571Z
Duration: 30 min
Description: W4/D1 Backflip

- Zombie kicks 
- Glute bridge 
- Pistol squat 
- Alternating explosive step ups 
- Wall sit

Move from one exercise to the next with minimal rest
Rest 45 seconds between rounds

-Walk with your arms straight out in front of you 
-Kick your legs up one at a time as you walk touching your toes

Zombie walking kicks (25 each leg)

-Lay on the ground with your legs bant and your feet firmly on the ground
-Raise your hips into the air and activate your glutes
-Lower and repeat

Glute bridge

-Stand on one foot with one leg slightly extended out front
-Lower into a pistol squat keeping the leg elevated
-Stand up and repeat

*work both sides

Pistol squat (10 each leg )

-Perform explosive step up alternating legs back and forth

Alternating explosive step ups (box )(10 each leg)

-Perform a wall sit with a dumbbell or weighted object in your lap

Wall sit (weighted)

Circuit

W4/D1 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

Effa

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. 😨

W4/D1 Backflip

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