Name: Playbook - Demi Bagby - W7/D1 Lower
Uploaded: 2023-06-19T15:13:54.592Z
Duration: 45 min
Description: W7/D1 Lower

Great feel a lot of that good pain in my legs

Absolutely crushed my legs with this one!!!

Jackson Knott

-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

W7/D1 Lower

Taylor

Did this on campus after a cycle class! Still had energy left in me. I love this app.

Sojel Singh

I am back with training regularly- had to take break due to an injury-and this was a great workout. Need work on push ups so I can get back to the full range of motion.
Looking forward to the next day!
Thanks:)

Tani

W1/D1 Full body

I’m dead. Really good workout before class! Really killed that one.

Great workout- since I just got back to training again, had to adjust/ lower the reps- eg goblet squats 12 reps, RDL 12 reps, split squats 8-10 reps

W1/D2 Full body - lower focus

Denise

Afnan Alshehri

W1/D3 Active recovery & cardio

Mandi

As usual great but I need to work on pistol squats and pull ups

W1/D4 Full body

Wow!  I can breath or type, or I’d say more😂

Shira

W1/D5 Full body - upper focus

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

W2/D1 Full body

Definitely took me longer than 45mins! Great upper body wornout😁

Tori

W2/D2 Full body

I’m just trying to finish this program slow and steady. I’ll get there eventually 💪

W7/D1 Lower

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