Name: Playbook - Dana Linn Bailey - LEGS | Friday | 6/17
Uploaded: 2022-06-27T00:14:02.107Z
Duration: 60 min
Description: LEGS | Friday | 6/17

Maggie Sakamoto

Bessie

The workouts are always fabulous, but I still want to be able to track the weights I use, so the next time the exercise is programmed, I can match or increase weight. It would be great if it was in the app so didn't have to log it elsewhere.

Dawn Portillo

John

Fotini

Alicia

Sarah

CAROLINE

Danielle

I have a new love/ hate SL RDL to reverse lunge. Whew.

Andy

Karri

Amanda

Bobbie jo

Michelle Long

Paige

Ashley Stubinger

Paige Guzman

Carla

McKenzie Trachsel

Caitlin Phillips

Legs are like jello…..decided to top it with running 2.39 miles in 25 minutes on the treadmill listening to the Forrest Gump soundtrack cause how can you not run to that?

Samantha

Lindsey

Kristin

Loved this leg one!!! One of my favorites.  Great glute activation!!

Heather Kay Denger

Clarissa

How does one tackle stairs after this 🥵

Dana

Lina_Maria

Make legs longer at least 2 or more workouts

Sandra Osorio PA MBA

Pamela Harris

Had to combine both leg days as I was sick for 2 days. Still got most exercises in and my ass is on fire! Finishing this week strong even with small setback 💪🏽

Aimee

If you need me, I'll be the one dragging my legs across the floor to go get a snack. Holy 👊💥🙌

Louanne

Jennifer

Michael

Aurora Artman

Kathy

Rita Miller

Katelyn

Karen

Kassey Lay

Killer workout, I’ll be crawling to the 3rd floor of my apt

Kelly

Lucero Arguello

Can I say “bubble butt, bubble bubble bubble butt!!” Ha!

Stacy Picone

Justine

Kate

Erika

Madison

Tanya

Maureen

6/24: LEGS

1. 1.5 rep Hack Squat 4 x 8/6/5/5
NOTE: 1.5 rep mean you come all the way down, up half way, back down, then all the way up.

2. Single Leg Press 3 x 12

3. Superset 
- Hip Banded DB or BB RDL 4 x 8-10
- Hip Band Squat Jump 4 x 20-30 sec

4.  Single Leg Deadlift + Reverse Lunge 3 x 12 each side

5. Superset 
- Landmine or DB Sumo Squat 4 x 12
- Abduction machine 4 x 20

- Start with a narrow stance
- Push your back in to the pad
- Lower until your reach parallel 
- Rise halfway, lower back to parallel then drive through your heels to stand up to full extension
- Keep your chest up

1 1/2  Rep Hack Squat - Narrow Stance

- Keeping your back flat against the pad
- Place your foot midway on the platform 
- Lower your leg toward your chest
- Drive through your heel to press the sled  back to starting position
- Complete desired reps then repeat on the opposite side

12 reps each leg

Single Legged Leg Press

- Hip Banded DB or BB RDL 4 x 8-10
- Hip Band Squat Jump 4 x 20-30 sec

NOTE: Attach band around a pole, then place band in you hip crease.  As you lean forward for the RDL, the band will actually help pull your butt back  so that you are folding over the band.  The band will help your RDL form plus make your but work hard at the top.  Drop the weights for the Squat Jump, keep band in your hip crease and jump against the band.

- Place a band around your hips and anchored behind you, step forward adding resistance to the band 
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Hip Banded Barbell RDL

- Place a band around your hips and anchored behind you, step forward adding resistance to the band 
- Perform jumping squats against the resistance of the band

Hip Banded Jump Squats

Superset

- 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
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
(1 RDL + 1 Reverse Lunge = 1 rep)

12 reps each leg

DB Single Leg RDL + Reverse Lunge

- Landmine or DB Sumo Squat 4 x 12
- Abduction machine 4 x 20

- Holding the end of the landmine bar in goblet position with feet wide and toed out  
- Push your hips back and down as you lower 
- Reach parallel and push through your heels to stand up

Landmine Goblet Sumo Squat

- Keeping your feet aligned with your knees 
- Push your legs outward against the pads 
- Ensure your movement against the resistance is smooth and controlled
- Release with control and repeat

Abductor Machine

LEGS | Friday | 6/17

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

Michelle

Nice one Dana.
No assault bike for Tabata so jumping lunges right after walking lunges…holey moley🫠

Melissa

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 🫶🏼

Kaylee Emory

Chelts & Triceps | Tuesday | 4/23

Debra

Kiera

Jeanette Moore

Back & Biceps | Wednesday | 4/24

stacy

Legs | Thursday | 4/25

I wish my gym I go to yes had everything I need to work out with. I wish you would I wish you would.

LEGS | Friday | 6/17

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