Name: Playbook - Demi Bagby - W8/D4 Lower
Uploaded: 2023-06-19T15:13:54.636Z
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

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 💪

W8/D4 Lower

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