Name: Playbook - Dana Linn Bailey - 5/11 | Legs (Quads/Hamstrings/Glutes)
Uploaded: 2026-05-17T13:30:24.487Z
Duration: 60 min
Description: 5/11 | Legs (Quads/Hamstrings/Glutes)

Dale Jones

Helena

Ruth Butterton

Monica North

Bonnie

Emily Jackson

It would be good to include some options if you don't have all the equipment like belt squat machines

Roseline Wisseh

Good work Man!!! I thought my legs was going to give out the last exercise.

Joseph

Rosavelle

Lacey

Jennifer

Courtney

Elisa

Ashley

Bomb leg day, I’m limping after that one!!!

Whitney

Killer leg day. Now I get to wobble my way home from the gym (.25 miles)!

Nicole

Needed to really dig into my soul today. 🙌🏻

Robin

Isaac

Fotini

Elsa Schreiner

Michelle

I don’t have some of these machines and don’t know how to find alternatives. 

I’m also not sure how much we can go out of order without getting fatigued too fast

Claudia

Brandy

Jamie Jamieson Tancrell

Lindsay

Loving seeing the added weight in my hands and not on the body 😬

Jordan Overstreet

DavidOntiveros

Shawanda

Terra

Legs (Quads / Hams / Glutes)

1. SSB Squat (or Front Squat ) 4 x 6
NOTE: Warm up sets do not count, you will need a couple to get to your working set weight

2. Superset
- DB Bulgarian Split Squat 3 x 12 (ea)
- Bodyweight Bulgarian Split Squat 3 x 10-12 (ea) 
NOTE: Complete the weighted reps, the bodyweight reps, switch sides and repeat, then rest

3. Leg Press (feet low &narrow) 4 x 15/12/10/10 drop 10

4. Superset
- Belt Squat RDL 4 x 12/10/8/8
- Belt Squat Short Handle Sumo Squat 4 x 8-10
NOTE: I use the same weight for both exercises. Use a handle attachment for the belt squat instead of the actual belt. AND if you don’t have a belt squat machine, this can also just be done using a barbell for both exercises

5. Calf Raise on Leg Press 4 x 15/12/10/10

6. FINISHER: 4 Min Tabata x (20s ON/10s OFF)
- Legs Only Assault Bike
- Squat Jumps

- Begin with bar positioned on your upper back, holding the handles forward of your body
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Safety Bar Squat (SSB)

- DB Bulgarian Split Squat 3 x 12 (ea)
- Bodyweight Bulgarian Split Squat 3 x 10-12 (ea)

NOTE: Complete the weighted reps, the bodyweight reps, switch sides and repeat, then rest

- Find yourself a bench, step, box or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand at your sides
- Get into a lunge position with your torso upright, core braced and hips square to your body, with your back foot elevated on the bench
 - Your front leg should be about 2 ft in front of the bench
- Lower down by flexing at the hips and knee until your front thigh is almost horizontal, keeping your knee in-line with the toes
- Drive up through your front heel, extending the hips and knee back to starting position
- Complete desired reps then repeat on the opposite side

DB Bulgarian Split Squat (ea)

- Find yourself a bench, step, box or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a lunge position with your torso upright, core braced and hips square to your body, with your back foot elevated on the bench
 - Your front leg should be about 2 ft in front of the bench
- Lower down by flexing at the hips and knee until your front thigh is almost horizontal, keeping your knee in-line with the toes
- Drive up through your front heel, extending the hips and knee back to starting position
- Complete desired reps then repeat on the opposite side

Bodyweight Bulgarian Split Squat (ea)

Superset

- Sit down on the machine and place your legs low on the platform directly in front of you at a close hip-width foot stance (Placing the feet low on the foot pad totally shifts the stress loading pattern of the exercise onto the quads)
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Your torso and the legs should make a perfect 90 degree angle
- As you inhale, slowly lower the platform by flexing at the hips and knees, until your upper and lower legs make a 90 degree angle
- Pushing through the mid-foot and heels, drive the platform up to the starting position, by extending at the hips and knees, as you exhale
- Repeat for the desired number of reps, locking the platform in the safety pins properly once you are done

Leg Press - Low/Narrow Stance

- Belt Squat RDL 4 x 12/10/8/8
- Belt Squat Short Handle Sumo Squat 4 x 8-10

NOTE: I use the same weight for both exercises. Use a handle attachment for the belt squat instead of the actual belt. AND if you don’t have a belt squat machine, this can also just be done using a barbell for both exercises

- Attach the V-Bar to the belt squat
- Grasp the attachment in your hands and stand with feet hip to shoulder width apart
- Lower the handle toward the ground pressing your hips back while keeping a slight bend at the knees 
- Stand straight back up pressing your hips forward

Belt Squat RDL

- Attach the V-Bar to the belt squat
- Stand in a wide toed out stance 
- Hold the attachment between your legs in front of you
- Lower into a squat, lowering the handle toward the ground
- Drive through your heels to stand up

Belt Squat Short Handle Sumo Squat

- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium shoulder-width foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Now carefully place your toes and the balls of your feet on the lower portion of the platform with the heels extending off 
- Press on the platform, extending your ankles as far as possible 
- Pause at peak contraction, squeezing your calves
- Slowly lower the platform, by lowering the toes as you flex the ankles until your calves are fully stretched
- Repeat for the desired number of reps, locking the platform in the safety pins properly once you are done

Leg Press Calf Raise

5/11 | Legs (Quads/Hamstrings/Glutes)

Cynthia Biscaino

Susan

How do those calf raises start out like cake, then finish with me crying…?? Haha great leg day!

5/11 | Legs (Quads/Hamstrings/Glutes)

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