Name: Playbook - Demi Bagby - W4/D2 Backflip
Uploaded: 2023-02-28T18:12:53.937Z
Duration: 30 min
Description: W4/D2 Backflip

I have been putting this off for two days but it was worth doing today!

Jenna

- Sled march
- Sled sprint
- Sled push single leg hops 
- Sled pull 
- Straight jumps 
- Tuck jump straight legs

-Get behind a sled and march it slow and controlled for distance

Sled march

-Get into a position behind a sled with your hands firmly an the handles 
-Push and sprint the sled for distance 
-Repeat

Sled push

-Get behind a  sled and push it using each leg explosively with a small hop with each leg 
-Repeat for distance

Explosive single leg sled push

-Stand behind a sled with a firm grip
-Drag the sled for distance

Sled drag

-Squat and jump straight into the air with you hands extended overhead at the top
-Land safely 
-Repeat

Straight jumps (newer)

-Jump until the air
keeping your legs straight tuck them up and touch your toes while in the air
-Land safely and repeat

Jump tucks straight leg

Circuit

W4/D2 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

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!!

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. 😨

Cindy

W2/D4 Backflip

W3/D1 Backflip

W3/D2 Backflip

W3/D3 Backflip

W3/D4 Backflip

W4/D1 Backflip

W4/D3 Backflip

Still don’t have the backflip down but it was definitely a great regimen to get me back into movement!

Bro that didn't do a thing i nearly died in the last exercise (backflip practice) 😂

W4/D2 Backflip

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