Name: Playbook - Dana Linn Bailey - LEGS | Tuesday | 6/21
Uploaded: 2022-06-27T00:13:53.288Z
Duration: 60 min
Description: LEGS | Tuesday | 6/21

Tonya

Vicky

Definitely some wobbly legs after that one!!

Rhonda

Candace

i need like a built in warm up for accountability 😅

Skye

Crushed it! Awesome workout after a five mile run this morning!

Elisa Gardner

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

Kisha DuBuclet

Amanda Lopez

Alexandra Hutarova

Doriemm Lamberty

Jordan

Vanessa Padalino

Jasmine

My ass my ass my ass. Shaking legs. Pushing gas pedal could be interesting! 🔥🔥

Angela

CAROLINE

Danni

Ramiro

I’m starting to see some growth in my legs and in my calves. I never thought I’d love my body like I do now!

Elisabeth

Peleiake

Dijon

Danielle

Gonna walk funny tomorrow. And I love it!! 🔥🔥

Dale Jones

Kate

Paige

Amazing! If shakey leg syndrome was a thing…

ANGELA

Shari Cole

Patti Malone

Aspen

Long, hot, effective... sucked in a good way

Traci

Jill

Courtney

Jann

Lindsey

Yazmin

Jason Renth

Big Mo

Awesome Workout! Thank you!  Legs feel like I’m floating above the clouds. 😁

Drak

Here we go again.. will need a wheel chair till next week. Such a great leg workout but man you can feel the pain haha

Jay Kuo

I split these up to do in morning and evening 👌😸🏋🏻‍♀️

Kathulhu

Mandy

Always an awesome burn!! And baby giraffe 🦒 legs when done

Michelle

Pamela Harris

Katelyn

Erika

Not gonna be able to walk tomorrow. Lol. 🥰🥰🥰🥰

Edith

6/21: LEGS 

1. Squat 4 x 6 at 80-85% 1RM (add weight each set if you can)

2. Triset 
- Leg Extension 4 x 10
- Leg Extension Pulsing Reps (top half) 4 x 10 (pulsing top half reps) 4 x 10
- Heel Elevated DB Squat  (or Trap Bar Dead) 4 x 12 (pause at bottom)

3. Superset 
- Lying Leg Curl 4 x 12
- Toes Elevated BB or DB RDL 4 x 12

4. Smith machine (or Free Weight) Split Squat 4 x 12 each side

5. Weighted Box Step Ups 3 x 15 each side

6. Superset 
- Seated Calf Raise (toes in) 4 x 10-12
- Standing Calf Raise (toes out) 4 x 10-12
NOTE: These are not to be done fast. Super slow and controlled with a good pause on each rep.

- 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

These are working sets, complete a few warm up sets before

4 x 6 at 80-85% 1RM (add weight each set if you can)

Barbell Back Squat @80-85%

- Leg Extension 4 x 10
- Leg Extension Pulsing Reps (top half) 4 x 10 (pulsing top half reps) 4 x 10
- Heel Elevated DB Squat  (or Trap Bar Dead) 4 x 12 (pause at bottom)

- 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

Leg Extensions

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads, lower half way down and pulse the top half range for reps

Leg Extension Top Half Pulses

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs half way up, pulsing down and up in the bottom half range for reps

Leg Extension Bottom Half Pulses

- 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

Triset

- Lying Leg Curl 4 x 12
- Toes Elevated BB or DB RDL 4 x 12

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

Lying Hamstring Leg Curls

- Elevate your toes on small weight plates
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Toes Elevated Barbell RDL

Superset

- Stand in a staggered stance with bar across your back
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to starting position

12 reps each leg

Barbell Split Squat

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

15 reps each leg

DB Step-ups

- Seated Calf Raise (toes in) 4 x 10-12
- Standing Calf Raise (toes out) 4 x 10-12

NOTE: These are not to be done fast. Super slow and controlled with a good pause on each rep.

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated Calf Raises

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight Calf Raises

LEGS | Tuesday | 6/21

Charlene

Summer

Elina

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Grant

Roberta

Jess

CHELTS & TRI’S | Tuesday | 4/16

Magzli

💪🏼🔥💪🏼🔥💪🏼🔥💪🏼🔥💪🏼🔥💪🏼🔥🥵

Michelle Green

BACK & BI’S | Wednesday | 4/17

Elizabeth

Celina

Dallas

LEGS | Thursday | 4/18

Kassey Lay

Sandra

Jennifer

DELTS | Friday | 4/18

Alice

This workout darn well almost killed me 🤪

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 | 6/21

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