Name: Playbook - Dana Linn Bailey - 6/15 | LEGS (Quads)
Uploaded: 2026-06-14T12:01:46.601Z
Duration: 60 min
Description: 6/15 | LEGS (Quads)

Cynthia Biscaino

Susan

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

Nicole

Bonnie

Cory Davis

Brittny Seowtewa

Now that was a quad for blast🦵🏼💪🏼

Larry

It was thought, but good. I am already soar.

Gotter done didn't want long day at work!!

Carrie

Michelle

Isaac

tough workout when you leave headphones home😭

Trish

Is there anyway to have the summary notes with the same screen as workout? That would be helpful.

Cyndi

Colleen

Martha

Sherry Weidner

Elisa

Nikki

Raquel Ortiz

Roseline Wisseh

Added some drop sets and now I might regret that decision! 😂🤣🔥

Jonathan 

Viktoria

janet

Kristan

Candace Myer

Jamie

Bobbi

Shannon

Melinda

Diana

Alessandra

Adrienne

Legs (Quads)

1. Barbell back squat — 3 x 6
NOTES: you may have a couple warmup sets before getting to working set weight

2. Hack sled squat— 4 x 12/10/8/8
	NOTE: narrow stance will work the outer sweep of quads

3. BB or DB Short step walking lunge— 3 x 20-24 (10-12 each leg)
	NOTE: shorter steps make it more quad emphasis. Your knee should land just behind the opposite foot.

4.  Superset
	- Leg Extension — 4 x 10-12
	- Heel elevated Goblet squat— 4 x 12

5.  Superset
	- Seated calf raise toes in — 3 x 10
	- Seated calf raise toes out — 3 x 10


- Set the bar in the rack at the appropriate height
- Position yourself under the bar, racking it across the back of the shoulders and traps
- Un-rack the bar, then position your feet in a medium stance position (shoulder-width apart)
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

Barbell Back Squat

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Sled Squat

- Begin standing with your feet about hip-width apart, a barbell racked across your shoulders and traps
- Take a long step forward with one leg, maintaining an upright posture and allowing both knees to bend simultaneously
- Descend until your back knee nearly touches the floor
- Drive through the heel of your front foot, extending both legs to raise yourself back up
- Step forward with your opposite foot, repeating the lunge on the opposite leg
- Alternating back and forth, walking forward

Barbell Walking Lunges (10-12/leg)

Superset;=:
	- Leg Extension — 4 x 10-12
	- Heel elevated Goblet squat— 4 x 12


- Adjust the seat so that the knees are directly inline with the axis of the machine
- Select the desired resistance on the weight stack and insert the pin
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps, keeping yourself sitting flat on the machine
- As you lock out the knees, exhale to complete the repetition
- Lower the weight slowly until your feet are no further back than the knees and the thighs are fully stretched

Leg Extensions (10-12)

- Stand with your heels elevated, holding a dumbbell at the chest with both hands underneath the top head of the dumbbell
- Inhale, brace your core and begin to squat by flexing at the hips and knees, keeping your core tight and your torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when just below parallel
- Exhale as you push through both feet, extending your knees and hips to return to your starting position

Heel Elevated DB Goblet Squat

Superset 

Superset
	- Seated calf raise toes in — 3 x 10
	- Seated calf raise toes out — 3 x 10

- Set up with your toes pointed inward
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes In Calf Raise

- Set up with your toes pointed outward
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

6/15 | LEGS (Quads)

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