Name: Playbook - Demi Bagby - W4/D1 Single Leg + Booty
Uploaded: 2023-06-19T15:00:29.426Z
Duration: 45 min
Description: W4/D1 Single Leg + Booty

Stephanie

Loved it ! Perfect for working out at home 💪

Vicky

Warm-up:
- Standing Hamstring Stretch
- Forward-Backwards Lunge 
- Side Lunge
- Standing Quad Stretch

Superset 1 :
- Box Step Up
- Single Leg Glute Bridge (Box)

Superset 2:
- Alternating Stiff Leg Deadlifts
- Single Leg Box Squats 

Superset 3:
- Leg Lift Glute Bridge
- Hip Dips

Burpee Broad Jumps

-Stand with your feet outside shoulder width apart
-Hinge forward at the waist leaning towards your feet
-This stretches you hamstrings
-Hold  for time

Standing hamstring stretch

-Step forward into a lunge
-Step up out of lunge and with the same leg step back into a reverse lunge
-Repeat back and forth

Forward - backward lunge

-Stand with feet together 
-Step one leg out to the side and lower into a side lunge 
-Step feet back together and repeat the other direction
-Continue back and forth

Side lunges

-Stand on on leg with the other bent nd held behind you with your hand stretching the quad

Standing quad stretch

Warm-up

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

-Place your shoulders and upper back onto a box 
-Elevate one leg and plant the other firmly on the ground
-Raise your hips up squeezing your glute
-Lower and relax
-Repeat

Single leg glute bridge (box)

Superset

-Perform single leg stiff leg deadlifts alternating back and forth

Alternating single stiff leg deadlift

-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

Superset 2

-Sit down and then raise each leg one at a time up 
-Plant both feet firmly on ground and then perform a glute bridge 
-Repeat

Leg lift glute bridge

-Start in an elbow plank position
-Rotate and dip your hips towards the ground back and forth 
-Repeat for time or reps

Hip dips

Superset 3

- Perform a broad jump using your arms for momentum
- Land softly
- Place your hands on the floor to perform a burpee
- Repeat

Broad jump burpee

W4/D1 Single Leg + Booty

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

Rosa

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 😅

W4/D1 Single Leg + Booty

Community

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