Name: Playbook - Demi Bagby - W8/D4 Lower
Uploaded: 2024-07-09T21:08:20.241Z
Duration: 45 min
Description: W8/D4 Lower

Superset: 
-Leg extension
-Seated hamstring curl 

-Leg press (narrow)  

Superset: 
-Bulgarian split squat 
-Single leg deadlift 

-Db walking lunges  

Superset:
-Leg press calf raise  
-Standing calf raises

-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

Superset

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press (narrow)

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

-Perform single leg stiff leg deadlifts alternating back and forth

Alternating single stiff leg deadlift (12 each leg)

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Walking lunges (dumbbells)(10 each leg)

- Push through the balls of your feet
- Engage your calves as you push

Calf raises on leg press

- 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

W8/D4 Lower

Marcus

Taylor

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

Sojel Singh

W1/D1 Full body

This was a good one I know my legs are gonna burn in 2 days 😣😂

Waldo

Nick Sacco

W1/D2 Full body - lower focus

Great stretches after the workout before it was needed

Denise

W1/D3 Active recovery & cardio

Mandi

W1/D4 Full body

Afnan Alshehri

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

Tani

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

Legs are completely dead. Especially after doing this workout the day after I completed the Murph Challenge!!!

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

Are you supposed to have feeling in your body after that workout because I don’t lol!! 🥵

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

W7/D4 Lower

Your workouts never get old! 🔥👌🏼💪🏼

W7/D5 Upper

W7/D6 Cardio

W8/D1 Lower

W8/D2 Upper- Push/Pull

W8/D3 Bicep/Tricep

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!

W8/D4 Lower

Community

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