Name: Playbook - Demi Bagby - W4/D1 Leg & Ab Circuits
Uploaded: 2022-12-30T16:39:08.925Z
Duration: 45 min
Description: W4/D1 Leg & Ab Circuits

Circuit 1 :
Lateral box jumps 
Lower body leg raises 
Dumbbell front squat 
Leg raises 

Circuit 2 :
Jump tucks 
Ankle tap crunches 
Squat jumps 
Bicycle crunches 

Circuit 3:
Dumbbell lunges 
Weight plate shoot through 
Weighted twisting lunge 
Russian twist

-With a box to your side jump up and onto the box laterally
-Repeat back and forth for reps

Lateral box jump

-Lay on your back
-Raise your legs up together until the bottom of your feet are straight up
- Hike your hips up
-Lower and repeat

Lower body leg raises

- Keep the dumbbells above your shoulders 
- Push your hips back and keep you chest up as you come down

Dumbbell front squat

-Hang from a pull up bar
-Raise your straight legs up and to the front
-Lower and repeat

Leg raises

Circuit 1

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

Jump Tucks

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches

-Stand and lower into the bottom of a squat
-Jump explosively into the air
-Land safely 
-Repeat

Jump Squats

- Bring your knee toward your chest as you rotate your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side

Bicycle crunches

Circuit 2

- 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

-Stack some plates in tow stacks that your body can fit between
-Start with your hand on the plate in a push-up position
-Shoot legs through until you are in a reverse plank position
-Shoot legs back through to the starting position
-Repeat

Weight plate shoot through

- Step forward and rotate your torso
- Bring your back knee down until both legs are at about 90 degrees
- Step back to the initial position

Dumbbell weighted twisting lunge

-Sit on your butt with a ball in your hands and your feet elevated and bent off the ground
-Twist from side to side tapping th e ball n the ground back and forth

Russian Twist

Circuit 3

W4/D1 Leg & Ab Circuits

Awesome leg workout! The calf raises at the end nearly killed me!

Danielle

Carlie Snyder

W1/D1 Legs

It was awesome! I’d love if there was a little note section where we could log weights.

W4/D1 Leg & Ab Circuits

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