Name: Playbook - Demi Bagby - W4/D2 Bodyweight + Power
Uploaded: 2023-06-19T15:00:29.439Z
Duration: 45 min
Description: W4/D2 Bodyweight + Power

Stephanie

Warm-up:
- Couch Stretch
- Deep Lunge stretch 
- Seated forward stretch

Circuit: 
- High Knee Pauses
- Curtsy Lunge Knee Drive
- High Knees

Superset:
- Single Leg Glute Bridge 
- Single Leg Wall Sit

Circuit 2:
- Broad Jump to Back Peddle
- Box Jumps
- Lateral box jumps

-Kneel down against box or wall with your shin from your back leg vertical along the box
-With your other foot firmly on ht ground you can push yourself back towards the wall stretching the quad of your back leg

Couch stretch

-Get into a lunging position
-Sink low into the position with the back leg straight
-Move back ad forth slowly stretching and opening up

Deep lunge stretch

-Sit on your butt with your legs spread and split
-Lean forward taking your head and chest as close to the ground as your can

Seated forward stretch (open)

Warm up

-Perform high knee excercise
-Ever few reps pause a knee at the top
-Alternate and keep even 
-Repeat

High knee pause

-Step back into a curtsy lunge 
-Step up and out of curtsy lunge as you do a knee drive 
-Alternating legs repeat for time or reps

Curtsy lunge knee drive

- In a stationary spot run in place 
- Bring your knee toward your chest
- Increase speed as you feel comfortable

High knees

Circuit

-lay on your back with one foot firmly planted on the ground and the other leg elevated
-Raise your hips off the ground and activate your glute
-Lower and repeat 

*work both sides

Single leg glute bridge (newer)

-Perform a wall sit on a single leg
-Other leg should be crossed over 
-Hold for time

Single leg wall sit

Superset

-Perform a broad jump for distance 
-As soon as you land back peddle to the starting position and repeat

Broad jump to back peddle

- Stand in front of the box
- Jump up and land softly 
- Stand up straight and step down off the box

Box jump

-Stand to the side of  a box
-Jump up and laterally landing on the box
-Step off the box on the opposite side 
-Jump back onto the box repeating  back and forth

Lateral box jumps

Circuit 2

W4/D2 Bodyweight + Power

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/D2 Bodyweight + Power

Community

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