Name: Playbook - Demi Bagby - W4/D1 Lower body
Uploaded: 2023-06-19T15:00:29.728Z
Duration: 45 min
Description: W4/D1 Lower body

- Dumbell lunge to squat 

- Bulgarian split squats

- Overhead dumbbell lunge

Superset:
- Alternating explosive step ups
- Alternating single leg glute bridge 

- Skater lunges

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

Dumbbell lunge to squat

-Stand in front of a box with one leg elevated on it
-Face away from the box holding a weight 
-Lower into a split squat
-Stand up out of split squat 
-Repeat

Bulgarian split squat (weighted)(12 each leg)

-Stand with a dumbbell in each hand extended overhead 
-Step forward into a lunge
-Step back out of lunge
-Switch sides and repeat

Overhead dumbbell lunge

-Perform explosive step up alternating legs back and forth

Alternating explosive step ups (box )

-Perform single leg glute bridges 
-Alternate legs back and forth

Alternating single leg glute bridge (box)(12 each leg)

Superset

-Hoping side to side in a low position perform skater lunges for time or reps

Skater lunges

W4/D1 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!

W4/D1 Lower body

Community

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