Name: Playbook - Demi Bagby - W5/D1 Legs
Uploaded: 2023-02-28T18:12:53.976Z
Duration: 45 min
Description: W5/D1 Legs

-Back squat     

Superset:
-Kb RDL          
-Seated hamstring curl    

Circuit: 
-Leg press (wide)    
-Bodyweight sissy squat   
-Reverse stationary lunge  

Superset:
-Standing calf raise  
-Db front squat

- Start with your feet slightly outside shoulder width 
- Push your hips back as your come down and keep you chest up
- Reach parallel and push through your heels extending your legs to come yp

Barbell back squat

- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Kettlebell RDL

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings nice and controlled
- Pause at the bottom
- Release and repeat

Seated hamstring curls

Superset

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press (wide)

- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat (body weight)

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge (12 each leg)

Circuit

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight calf raises

- Keep the dumbbells above your shoulders 
- Push your hips back and down 
- Keep you chest up as throughout the movement 
- Reach parallel
- Extend your legs to come up

Dumbbell front squat

W5/D1 Legs

Melissa

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

Danielle

W1/D1 Legs

Chelsea

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

Karlee

W1/D2 Upper Body

Wowzers what a freaking work out 🔥 👌

Jess

W1/D3 Leg & Ab Circuits

W1/D4 Arm Day

Evalani

W1/D5 Full Body Circuits

W2/D1 Legs & Abs Circuits

W2/D2 Upper Body

W2/D3 Legs & Abs Circuits

W2/D4 Arms

W2/D5 Full Body Circuits

W3/D1 Legs

The reps are insane... Why 3x45 pushups but only 3x12 arnold presses?

Ronja

W3/D2 Upper Body

I haven’t been hitting my goal of a workout from Demi’s app everyday. And every time I come back here I wish I did them more 🙌🙌🙌

Zach

W3/D3 Legs & abs

W3/D4 Arms

W3/D5 Full Body Circuits

W4/D1 Leg & Ab Circuits

W4/D2 Upper

W4/D3 Legs

W4/D4 Arms

W4/D5 Full Body Circuits

W5/D2 Upper body

Always 5 star ratings because these are all 5 star workouts 🙌🙌

W5/D3 Legs

W5/D4 Arms

W5/D5 Full body

W6/D1 Legs

W6/D2 Upper body

W6/D3 Lower

W6/D4 Arms

W6/D5 Full body

W7/D1 Legs

W7/D2 Upper Body

W7/D3 Leg & Ab Circuits

W7/D4 Arm Day

W7/D5 Full Body Circuits

W8/D1 Legs & Abs Circuits

W8/D2 Upper Body

W8/D3 Legs & Abs Circuits

W8/D4 Arms

W8/D5 Full Body Circuits

W9/D1 Legs

W9/D2 Upper Body

W9/D3 Legs & abs

W9/D4 Arms

W9/D5 Full Body Circuits

W10/D1 Leg & Ab Circuits

W10/D2 Upper

W10/D3 Legs

W10/D4 Arms

W10/D5 Full Body Circuits

W11/D1 Legs

W11/D2 Upper body

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W11/D5 Full body

W12/D1 Legs

W12/D2: Upper body

W12/D3 Lower

W12/D4 Arms

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W5/D1 Legs

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