Name: Playbook - Demi Bagby - W9/D3 Legs & abs
Uploaded: 2023-06-19T15:00:30.041Z
Duration: 45 min
Description: W9/D3 Legs & abs

Warm-up:
- Cross Lunge Stretch
- Lunges
- Side Lunge Transfers

Superset:
- Skater Lunges
- Bulgarian Split Squats

Superset 2:
- American Kettlebell Swings
- Bus Driver Squats 

Superset 3:
- Assisted Pistol Squats
- Deck Squat High Jumps

Cool down:
- Standing Quad Stretch
- Standing Hamstring Stretch
- Seated Side Stretch

-Get into a deep lunge with one leg extended behind you as the other is bent with your lower leg crossing your body 
-Lean forward over your knee stretching

Cross lunge stretch

-Step forward one leg at a time into a lunge 
-Repeat back and forth

Lunge

-Step ut wide into a side lunge 
-Stay low and transfer your weight from one side to the other 
-Repeat back and forth for reps or time

Side lunge transfers

Warm up

-Stay low and perform a skater lunge back and forth 
-Repeat for time or desired reps

Skater lunge

-Stand in a lunge position with your rear leg elevated on a box or bench
-Lower towards the ground until at the bottom
-Stand up out of split squat 
-Repeat

Bulgarian split squat (newer)

Superset

- Hinge at the hips
- Hold the kb with arms extend in front of you 
- Move your hips forward engaging your glutes
- Push the kettlebell up until your arms reach full extension 
- Let the bell swing back

American kettle bell swings

- Rotate the plate from one side to the other keeping your arms fully extended 
- Push your hips back as you come down 
- Keep your arms fully extended

Bus driver squats

Superset 2

- Hold on to a box for assistance 
- Push your hips back raising one foot off the floor 
- Reach parallel and extend your leg to come back up 
- Keep your chest up

Assisted pistol squats

-Perform a body weight deck squat 
-As you reach your feet jump high into the air 
-Repeat

Deck squat high jump

Superset 3

-Stand on on leg with the other bent nd held behind you with your hand stretching the quad

Standing quad stretch

-Stand with your feet outside shoulder width apart
-Hinge forward at the waist leaning towards your feet
-This stretches you hamstrings
-Hold  for time

Standing hamstring stretch

-Sit on the ground with your legs spread wide 
-Lean your upper body towards one side using your outside arm to intensify the stretch by rear up and over your head

Seated side stretch (open)

Cool-down

W9/D3 Legs & abs

Im gonna feel that tomorrow but i loved it

Richard

Melissa

W1/D1 Legs

Pais

Edith

W1/D2 Upper Body

Emma

Wowzers what a freaking work out 🔥 👌

Chelsea

W1/D3 Leg & Ab Circuits

Lydia

W1/D4 Arm Day

Loved this workout!! Total sweat sesh🥵🥵

Sydney

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/D1 Legs

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/D4 Arms

W9/D5 Full Body Circuits

Getting a quick workout in for finals week was a great brain boost 🤘🤘🤘

W10/D1 Leg & Ab Circuits

W10/D2 Upper

After a 3 week trip to Europe it’s a struggle getting back into a routine. Good thing the app makes it easier 🤘💪

W9/D3 Legs & abs

More workouts from Demi Bagby