Name: Playbook - Dana Linn Bailey - LEGS | Saturday | 1-29
Uploaded: 2022-01-31T02:33:55.168Z
Duration: 45 min
Description: LEGS | Saturday | 1-29

Danielle

Sarah

Perfect way to top off the Bengals win today! 💪🐅

Dana Kinman

Heather Springfield

It was much needed. Very unmotivated and angry at the world today but I still carried my ass to the gym. Hit a PR of leg pressing 676lbs 5x.

ROBERT

Combine Arms and legs today.  Saturday was a date day and today through Friday work days.  Get it done 💪

Lisa

Mark Tirman

Amy Adams

Krystal

Love it!!!! Can’t walk but love it anyways

Melodie

Paolina

Anne

So love your leg workouts!
I can’t function for a couple of days lol but love it!

Cathy Dahlgren

Gitte

roobabyzoobaby

Hilary Criswell

Sandra

Stella

Think my legs are dead…..and my husband refuses to carry me

Samantha

Ranald Joyce

Stephanie McKnight-Bailey

Trevor

I am gonna go crawl in the snow to my car now 🤪

Keyleigh1!

Brianna

Legs are shaking…another great one🔥❤️

Kelly

Brittany Ullrich

Heather

Love leg day once I get started! Wobbling out of gym...

Maritza Pena

Love the hip thrust!!! Definitely feeling it. I love just logging in and doing the routine and not having to figure out what to do Thank you so much Dana for this!!!

Ashley

Jessica

Ritchel Engstrom

Kayla

Lauren

Yaaaaassss. Hams is one of my favorite days 🙌🏼

Mostly had to improvise on some to get the work done. But amazing day. 👏

Allyn

Monica D Monroe

Well that was terrible in the most enjoyable way possible.

Rachael

Andrea

JESSICA

Thanks for handing me my ass 🥵😳🔥

Tara

Jennifer

Nathan

Arlene

William

Stephanie

1/28: LEGS (Ham & Glutes)

1. Superset:
- Landmine RDL 4 x 12
- Landmine Sumo Squat 4 x 12

2. Superset:
- Leg Curl (lying or seated) 4 x 12-15
- Vertical Leg Press 4 x 20
NOTE: If you do not have a vertical leg press, you can either do the vertical on a smith machine or just do leg press with your feet high on the platform.

3. BB Sumo Deadlift 4 x 12/10/8/8

4. BB or DB Walking Lunges 4 x 20

5. Tri-set:
- Barbell or Machine Hip Thrust 4 x 12
- Banded or Weighted Hypers 4 x 12
- Bodyweight Hypers 4 x Failure

- Landmine RDL 4 x 12
- Landmine Sumo Squat 4 x 12

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees 
- Stand straight back up pressing your hips forward

Landmine RDL

- 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

Superset

- Leg Curl (lying or seated) 4 x 12-15
- Vertical Leg Press 4 x 20

NOTE: If you do not have a vertical leg press, you can either do the vertical on a smith machine or just do leg press with your feet high on the platform.

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

Lying Hamstring Leg Curls

- 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

- 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

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

DB Walking Lunges

- Barbell or Machine Hip Thrust 4 x 12
- Banded or Weighted Hypers 4 x 12
- Bodyweight Hypers 4 x Failure

- Support your upper back on a bench and place the barbell across your hips
- With both knees bent to 90 degrees and feet on the floor
- Drive through your heels as you push your hips up
- Pause at full contraction then lower your glutes back toward the floor

Barbell Hip Thrust

- Hold a weight at your chest
- Raise and lower your upper body engaging your lower back and glutes

Weighted Hyperextensions

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

Tri-set

LEGS | Saturday | 1-29

Michelle

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

Melissa

Shelby

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

Great workout done in the dark !! No power at the gym this morning !!

Sonja Bailey

Mandy

😬😬😵‍💫😵‍💫 Done 💪🏾💪🏾 Now for 15 on the treadmill 🏃🏽‍♀️

LEGS | Saturday | 1-29

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