Name: Playbook - Dana Linn Bailey - LEGS | Tuesday | 5/10
Uploaded: 2022-05-15T23:02:42.875Z
Duration: 60 min
Description: LEGS | Tuesday | 5/10

Catherine Courteau

Lucy

Ronda

Omg I have no words. That was brutal🔥🔥

Vicky

Tiffany

Shanin

Gustavo

Marisa

Agnes Machaj

Jason

Nicole

Ouch….in such a good way.
Are my legs supposed to vibrate?

Dennis

Daizzy

Leg day done - can’t wait for chest and tris tomorrow 🕺

Jamie

I thought those jump lunges was gonna kill me... but then came the Bulgarian split squats... 😱🤬💀 I'm gonna hurt so good tomorrow. AlWays a great workout thanks for being so awesome and making me feel stronger each week!

Sadie

I died inside on this one 💀 #putinWORK

Harmonie

france

Larry

My soul left my body. I am a walking, talking corpse! 💀 ☠️ 🔥 RIP 🪦 to my legs.

Amanda

Kirsten Parker

Jana

11 months post ACL surgery!! I cannot tell you how much these workouts have helped me build not only my quad muscle but my damn confidence. I’m so grateful for you 😭😭

Brennen

Legs are on 🔥🔥 after that one, yikes! Loved it

Rhonda

Misty

Jody

Emily

Aleisha Swindell

Didn’t get to finish it all, but loved what i did! ♥️🔥

Tonya

Edmur

Sarah

Jim Bell

Had to take more rest that recommended to finish I was burnt by the end! Brutal

Katie

Deanna

Destroyed my legs. Love it. Thicc thighs save lives baby!

Marcie

F'ing brutal! Couldn't finish the last workout. 🥵🤢😵

Ashley Posten

Jessica

I had to do baby weights today with the increased reps. I was smoked by the single leg extensions 😊

Shantell

Cant feel chest from yesterday now I can't walk🤪🤪🤪💪🏼💪🏼💪🏼

Lorenzo00!

Devon

Judy

Chris Greer

Adrienne

Kelly

Maritza Pena

🔥🥵my legs are going to be jello’s tomorrow

Gabriela

Ramiro

Tazh

5/10: LEGS (Quad Focus)

Warm-up: 3 x 20 light Leg Extensions

1. Squats (2-3 warm up sets before these working sets) 4 x 8 @ 65-70%

2. Superset:
- Leg Press (feet low/close) 4 x 20/15/12/10 drop 10 drop 10
- Calf Raise on Leg Press 4 x 12-15

3. Superset:
- Walking Lunges (DB or Barbell) 3 x 20 steps
- Alternating jumping Lunges 3 x 30 seconds

4. Superset:
- Trap Bar Dead 4 x 12/10/8/8
- Pulsing Goblet Squats 4 x 15-20 reps

5. Superset:
- Single Leg Extension 3 x 10-12
- 1.5 Rep Bulgarian Squat (chest up) 3 x 10-12

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Light, warm up

Leg Extensions

- Begin with bar positioned on your upper back
- 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

Barbell Back Squat @ 65-70%

- Leg Press (feet low/close) 4 x 20/15/12/10 drop 10 drop 10
- Calf Raise on Leg Press 4 x 12-15

NOTE: Last set is just a big drop set! Every time I drop I will strip a plate from each side.

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

4 x 20/15/12/10 drop 10 drop 10
NOTE: Last set is just a big drop set! Every time I drop I will strip a plate from each side.

Leg Press - Low/Narrow Stance

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg Press Calf Raises

Superset

- Walking Lunges (DB or Barbell) 3 x 20 steps
- Alternating jumping Lunges 3 x 30 seconds

- Keep your chest up, the bar across your upper back 
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

Barbell Walking Lunges

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up switching your feet in mid air landing in a lunge on the opposite side 
- Repeating back and forth for time or reps

Jumping Lunges

- Trap Bar Dead 4 x 12/10/8/8
- Pulsing Goblet Squats 4 x 15-20 reps

NOTE: Pulsing just mean you are doing half reps, do not come all the way up.  You are keeping tension on the quads

- Standing inside the trap bar squat down and grip the handles 
- Engage your lats and keep your chest lifted
- Pull the bar up with a neutral spine to full extension 
- Keep your back straight as you lower the bar back to the ground

Trap Bar Deadlifts

- Start with feet at shoulder width apart
- Hold the kettlebell in goblet position
- Push your hips back and down into a squat
- Pulse in the bottom half range for time or reps

KB Goblet Squat Pulses

- Single Leg Extension 3 x 10-12
- 1.5 Rep Bulgarian Squat (chest up) 3 x 10-12

NOTE: Start with your non-dominant leg, do both exercises before switching legs. I use the shin pad on the leg extension machine to put my non working foot up on.  Just bring a dumbbell or kettlebell over to the extension with you.

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Complete desired reps then repeat on the opposite side

Single Leg Extension

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come half way up, lower back down to 90 degrees 
- Drive through your heel to stand back up to starting position 
- Complete desired reps then repeat on the opposite side

1 1/2 Rep Bulgarian Split Squat

LEGS | Tuesday | 5/10

Charlene

Summer

Elina

LEGS | Monday | 4/15

Grant

Roberta

Jess

CHELTS & TRI’S | Tuesday | 4/16

Magzli

Angela

💪🏼🔥💪🏼🔥💪🏼🔥💪🏼🔥💪🏼🔥💪🏼🔥🥵

Michelle Green

BACK & BI’S | Wednesday | 4/17

Elizabeth

Celina

Dallas

LEGS | Thursday | 4/18

Literally first shoulder day in over a year. Great way to get back at it 🔥🔥🔥💪

Kassey Lay

Sandra

DELTS | Friday | 4/18

Alice

This workout darn well almost killed me 🤪

Jennifer

Wow!! I only did 3 rounds of the WOD and completed the core workout. Feeling great! WOD kicked my ass took me about 50 minutes.

LEGS | Tuesday | 5/10

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