Name: Playbook - Dana Linn Bailey - LEGS | Friday | 5/13
Uploaded: 2022-05-15T23:02:57.722Z
Duration: 60 min
Description: LEGS | Friday | 5/13

This is the type of flute workout I was asking for.  This will definitely help with my running. Awesome 💪🏾

Angela

After an uphill 3.5 miles this was I dane

Lorenzo00!

Andrea

Holy shit. Good work out. Even if it wasn’t super heavy weights… I feel every muscle fiber firing I haven’t felt in a long time

Brittany

Maritza Pena

Cressida

Angie

I don’t know how I’m walking right now!!! My legs are like jello right now.

Ramiro

I was going to look for a Separate Warmup to fire up glutes..didn't need to cause you had dat recipe girlllll!!! I love this whole setup!!! Felt like i was training right with you!!! ❤️💋🔥💰

Love the booty circuit before some hardcore weights

Samuel burnett

Edmur

Karri

Wendy Mosley

Ashley

Elaine

Danielle

Randi Armstrong

Jody

That was so hard but glad it’s over until next time😂

Sharon

Sarah

Alejandra

sabrina moats

Ashlee

Ouch! Bum on fire!!!! Awesome workout! 💪🔥

Lisa

Lacey

Rita Miller

Honestly humbling. I did DLB daily in 2019. I competed for two years so my workouts were more specific during this time. Took year off to find balance again but my drive to push a little harder for myself was off. This is definitely the challenge I need to shake my workouts up. Love that it is now an app! Thank you

Andy

Rubi Fuentes

I think I won't be able to walk tomorrow 🤣

Bobbi

My butt is on fire and not because of food!

Candace

Carrie

Heather

Throw another leg day in here! These are my favorite:)💪🦵😤🤘

John

Hilary Criswell

Brilliant!!! My butts on fire!!! Come to Wyoming!!!

Britt

STTP

Denise

Laura

Should have signed up for this a long time ago

Rachel

The reverse hack squat instructions to numbers on the bottom where unclear to me.  Can it be explained so next time I might have a better outcome?

Paula

Edith

Monique

Jason Renth

Good chill leg day to end the week of strength! Cheers to start the weekend with a longgg conditioning and active recovery day.

Dawn

This was my first DLB workout and it was freaking awesome! Could barely walk out of the gym! Booty burner!

Ashley Chapman

Serena

5/13: LEGS (Ham/Glute Focus)

1. BOOTY BLASTER CIRCUIT: 3 Rounds
- Band Lateral Shuffle + Squats 3 x 20 (5 right, 5 squats, 5 left, 5 squat…..20/20)
- Banded Glute Abductions 3 x 20-30 abductions
- Banded Frog Reverse Hyper 3 x 15
- Banded Kneeling Alternating Fire Hydrant + Donkey Kicks 3 x 10 each

2. Sumo Deadlift 4 x 12/10/8/8

3. Reverse Hack Squat 4 x 12/10/8 drop 10 /6 drop 10

4. Superset:
- Vertical Leg Press 4 x 10-12
- Lying Leg Curl 4 x 10-12

5. Superset:
- Low (Sprinter) Bulgarian Squat 3 x 10-12
- Single Leg DB RDL 3 x 10-12

BOOTY BLASTER CIRCUIT: 3 Rounds
- Band Lateral Shuffle + Squats 3 x 20 (5 right, 5 squats, 5 left, 5 squat…..20/20)
- Banded Glute Abductions 3 x 20-30 abductions
- Banded Frog Reverse Hyper 3 x 15
- Banded Kneeling Alternating Fire Hydrant + Donkey Kicks 3 x 10 each leg

NOTE: Alternating Fire Hydrant + Donkey Kick, you will be kneeling on all 4 with the band situated right above the knee.  Working one side at a time, you will bring your knee out to the side like a dog peeing on a firehydrant, bring it back to center, then kick up and back into a donkey kick.

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral Band Walk

- Stand with feet outside shoulder width apart, with a band placed just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Pulse up and down for time or reps

Banded Pulsing Squats

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute Bridge with Band Abduction

- Begin in a prone position with your legs off the box, band place just above the knees
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Banded Reverse Frog Hypers

- Position yourself on your hands and knees, band placed just above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Kick your leg back and up toward the ceiling, engaging your glutes  
(1 Fire Hydrant + 1 Donkey Kick = 1 rep)
- Complete desired reps then repeat on the opposite side

10 reps per leg

Banded Fire Hydrants + Donkey Kick

Booty Blaster Circuit

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo Deadlift

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your toes and your chest up
- Reach parallel 
- Extend your legs to come up

NOTE: For the Reverse Hack, hinge at the hips and really let your butt drift back instead of straight down. Drop set on last two sets  Every set you are going up in weight.

4 x 12/10/8 drop 10 /6 drop 10

Reverse Hack Squat

- Vertical Leg Press 4 x 10-12
- Lying Leg Curl 4 x 10-12

NOTE: Feel Free to separate these if you are not able to use both machines at the same time.

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- Drive through your heels to press the sled up to starting position

Vertical Leg Press

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Hamstring Leg Curls

Superset

- Low (Sprinter) Bulgarian Squat 3 x 10-12
- Single Leg DB RDL 3 x 10-12 

NOTE: Low or Sprinter Bulgarian, is the same as a regular Bulgarian, but you will hinge at the hips, chest down, keeeping the postion through the entire rep and touch dumbbells to the ground on either side of your foot.  You will feel this more in your glutes and hamstrings instead of quads.  Single Leg RDL, you can use either one dumbbell or two.   Use one if you need to use your other are for balance.

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

DB Bulgarian Split Squat Low

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

DB Single Leg RDL

LEGS | Friday | 5/13

Norma

Priscilla

Didn't do everything because of my knees and the fact I have a 5 km bikeride to get home tonight whereas the last kilometer is uphill! 😅 Other than that... Awesome!

Hege

Legs | Monday | 4/22

I love your program!!! It is hard hard and some stuff I can’t physically do, YET, so I make small adjustments as needed. I am a large over weight person who didn’t always make my personal health a priority. I am working on getting my joints and muscles working for me instead of against me! Thank you for creating this! It keeps me motivated and on track.

Tiffany Cannon

Brandy

I’m just getting back into weight training as a single mom and having your videos/workout helped me feel less out of place 🫶🏼

LEGS | Friday | 5/13

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