Name: Playbook - Dana Linn Bailey - LEGS | Tuesday | 8/2
Uploaded: 2022-08-07T23:57:40.910Z
Duration: 60 min
Description: LEGS | Tuesday | 8/2

Im a newbie after a period of injury so 8 didnt do it all but ive been taking 2 from legs & 2 from back.
I must say its working out very well i love the pluse squat and the russian squat and it was great!
What a burn for my butt!

Jenny Murphy

Ashley Posten

Jennifer

Kate

Brandi

Raina Beesley

My legs are jello. But man after being sick for almost a month It feels so good to be back

Samantha

Emily

Alicia

Great leg workout 🏋🏻‍♀️!! Thank you ☺️

Christina

Petra

Dylan

I’ve been hit and miss the past 10 days. This workout has my legs feeling shaky. Great workout and wouldn’t expect anything less from DLB.

Heidi Rock

Jana

Katie

Vicky Aju

Recovering from Covid, this was tough but needed!

Erin

Shaky legs, great start of the day👍🏻

Sarah Ashley

Mindi

Brittany

Andrea

Wendy Mosley

Ashley

Yessenia

I almost talked myself out of finishing reps.. I finished and my legs are rubber 😳🔥🔥🔥

Jill Benton

Lisa

Joycelyn BENJAMIN

Jessica

Adrienne

Molly

Vanessa Padalino

This workout was great. I’m 16 weeks pregnant so I significantly decrease the amount of weight I’m lifting, and I still get a highly effective workout! This has kept me sane and feeling like myself. I’m grateful for your workouts! Thank you.

Hilary Criswell

CAROLINE

Liked the change up of this leg day. Got a great leg pump.

Ramiro

Kristyn

It’s great I did half of the exercises in an hour. Is this normal?

Kimberly

Mandolie

Super intense!

My sister joined who is new to fitness/needs to lose a lot of weight. She followed me along and did body weight. 

We both were challenged!

Hannah

Had to cut it short baby woke but great burn

Jennie

Omg finally did the whole thing without modifications

Ruben

Angelica

Alicia Ayala

Kassey Lay

Marcie Courville

Hate/love relationship I have with this workout

Jorge

Natacha

Kayla Laweka

Marissa Sanchez

That was a deceptively tough session. Good tho

Lisa Gimenez-Codd

8/2: LEGS (Quad Focus)

1. Squat 10/8/6/4/4
NOTE: first working set is 10 then add weight each set 

2. Hack Sled 4 x 12/10/8/8

3. Superset:
- DB or KB Cossack Squat 4 x 12/10/8/8 (each side)
- DB or KB Pulsing Goblet Squat  4 x 15-20

4. Superset:
- Leg Extension 4 x 12
- Leg Press (feet shoulder width, toes out) 4 x 12

5. Box Step Ups 3 x 12 (each side)

- 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

NOTE: first working set is 10 then add weight each set

Barbell Back Squat

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

12/10/8/8 reps each side

Hack Sled Squat

- DB or KB Cossack Squat 4 x 12/10/8/8 (each side)
- DB or KB Pulsing Goblet Squat  4 x 15-20

NOTE 1: Stand with feet wider than shoulder width. Keep toes straight forward as you lower into squat.  Hips back and sink down. As you lower, the straight leg toe externally rotates so toes come off the ground and heel stays firmly grounded. This rotation allows for more depth and stretch.  You can experiment on your own how much turnout is comfortable for you.  You can also just leave your foot grounded. Up to you

NOTE 2: The Pulsing Goblet Squats you are not extending all the way up.  You are just doing 1/2 rep squats in a pulsing fashion.

- Begin with your feet wide, and toes slightly turned out
- Keep the dumbbell held at your upper chest 
- Maintain one leg straight while you bend at the opposite knee sitting down into a squat
- Drive through your heel to stand back up and repeat to the opposite side

DB Goblet Cossack Squat

- 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

Superset

- Leg Extension 4 x 12
- Leg Press (feet shoulder width, toes out) 4 x 12

NOTE: If you can’t superset both of these together, that is okay.  I do it just to save time.

- 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

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg Press - Mid Stance

- 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

12 reps each leg

DB Step-ups

LEGS | Tuesday | 8/2

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

Elina

Birte LandsvikPedersen

Eliana

Legs | Thursday | 4/25

Kimberlee

Russell

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 | Tuesday | 8/2

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