Name: Playbook - Demi Bagby - W7/D4 Lower
Uploaded: 2023-06-19T15:13:54.608Z
Duration: 45 min
Description: W7/D4 Lower

Deadlift  4 x 10,10,12,12

Superset:
Kb goblet squat  3 x 15
Db box step up 3 x 12 each leg

Circuit:
Leg extensions 3 x 15
Hamstring curls  3 x 15
Db bulgarian split squat  3 x 10 each leg

Superset:
Dumbbell calf raise 3 x 15 
Alternating single leg box glute bridge 3 x 15

Abs:
High plank
Side plank
Flutter kicks

- Push your hips back 
- Hold on to the bar 
- Engage your lats and pull up 
- Pull until you reach full extension

Deadlifts

Stand holding a kettlebell at your chest
-Lower into a squat
-Stand up out of the squat
-Repeat

Goblet squats

-Perform box step ups while holding a dumbbell in each hand

Box step up (weighted)(12 each leg)

Superset

-Sit in a leg extension machine that is properly adjusted to you
-Extend and flex your legs
-Lower controlled and repeat

Leg extensions

- 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

-Stand in front of a box with one leg elevated on it
-Face away from the box holding a weight 
-Lower into a split squat
-Stand up out of split squat 
-Repeat

Bulgarian split squat (weighted)(10 each leg)

Circuit

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

-Perform single leg glute bridges 
-Alternate legs back and forth

Alternating single leg glute bridge (box)

-Get into a push-up position 
-Hold the plank on your hands for time

High plank hold

-Get into an elbow side plank position
-Hold for time

Side plank (elbow)(30 seconds each side)

-Lay on your back kicking your legs up and down opposite of each other 
-Keep the core tight

Flutter kicks

W7/D4 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 💪

Zach

Less intense but still great- like working on wall walks and decline push ups

W2/D3 Full body

W2/D4 Full body

Hard challenging sweaty and a excellent way to start the day

W2/D5 Full body

W3/D1 Full body

W3/D2 Full body - lower focus

Oh noo. "The one with the10 rounds." 🙃 Allways dreading this one but feel proud when I do finish it. 🤙 Yessss bring it on!!! 🔥

Ann-Sophie

W3/D3 Active recovery & cardio

W3/D4 Full body

Burpees kill me every time but I loved it!🔥🔥💪🏼

Kenny

W3/D5 Full body - upper focus

This was intense 🔥🔥 my heart is pumping so hard

W4/D1 Full body

W4/D2 Full body

W4/D3 Full body

W4/D4 Full body

W4/D5 Full body

Great workout! My legs are shaking 👍🏻

Anastasia

W5/D1 Lower

Had to skip the bench and dumbbell press due to injury but otherwise killer workout!

Jackson Knott

W5/D2 Upper - push, pull

Daisha

W5/D3 Bicep/Tricep

W5/D4 Lower

Starting to realize that these lighter weights, don't feel so light anymore lol.. loved this day!

Eric

W5/D5 Upper

W5/D6 Cardio

Very challenging feel a lot of good pain in my leg

W6/D1 Lower

W6/D2 Upper- Push/Pull

we love a good birthday workout🥳💪🏼

Cheyenne

W6/D3 Bicep/Tricep

Anthony

W6/D4 Lower

W6/D5 Upper

W6/D6 Cardio

Great feel a lot of that good pain in my legs

Absolutely crushed my legs with this one!!!

W7/D1 Lower

W7/D2 Upper - push, pull

W7/D3 Bicep/Tricep

Your workouts never get old! 🔥👌🏼💪🏼

W7/D5 Upper

W7/D6 Cardio

W8/D1 Lower

W8/D2 Upper- Push/Pull

W8/D3 Bicep/Tricep

W8/D4 Lower

W8/D5 Upper

Did the stairs for cardio today & damn 🥵

W8/D6 Cardio

Oh my d@mn! I got 12 rounds plus decline push ups.  My arms are dead! Those archer push ups were a killer! I loved it!!

Cindy

W9/D1 Upper body circuits

It may feel like Demi has something against us and wants to see us suffer with these... but I know she just wants to get us strong and shredded. 🥵 Great workout!

W7/D4 Lower

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