Name: Playbook - Dana Linn Bailey - LEGS
Uploaded: 2023-01-29T05:19:40.991Z
Duration: 60 min
Description: LEGS

Melissa

nancy SLAYTON

Dammmmmmn lol that was freaking aweome!!!! Thank you soooo much for kicking my ass!!!!

Maryann D

Brook

MaryBeth 

Megan Bain

Lara

Jeff

Joe Adams

Joycelyn BENJAMIN

lacey

Javiera

Sarah

Kevin

Paige Guzman

Eric

Heath1977

Elle

Charmaine

Sailormoon

Natalie

Juleinny

Hanna

Angela

Kim Valva

Discipline is what got me going this morning. But(t) you gotta love the burn. 🔥🔥🔥

Cindy

Jessica

Ali Almand

Henry

1. Superset:
- Reverse Hack Squat 4 x 15/12/10/8
- Reverse Hack RDL 4 x 12/10/8/6

2. Superset:
- Lying Leg Curl 4 x 12/10/8/8
- Vertical Leg Press 4 x 12/10/8/8

3. Barbell Bulgarian Split Squat 4 x 15/12/10/8 each side
	
4. Triset:
- Machine Hip Thrust 4 x 12
- Banded (or weighted) Hypers 4 x 10-12
- Bodyweight Hypers 4 x Failure
	
5. 3-way Abduction machine 4 x 24 (8 leaning back, 8 upright, 8 leaning forward)

- Reverse Hack Squat 4 x 15/12/10/8
- Reverse Hack RDL 4 x 12/10/8/6

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your toes and your chest up
- Reach parallel 
- Extend your legs to come up

Reverse Hack Squat

- Start facing inward 
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Reverse Hack Squat RDL

Superset

- Lying Leg Curl 4 x 12/10/8/8
- Vertical Leg Press 4 x 12/10/8/8

NOTE: If you do not have a vertical leg press machine you can do cable squats instead or just a leg press with 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 the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

15/12/10/8 reps each side

Barbell Bulgarian squats

- Machine Hip Thrust 4 x 12
- Banded (or weighted) Hypers 4 x 10-12
- Bodyweight Hypers 4 x Failure

- Support upper back on the bench and set the strap or pad across your hips 
- Press your back and shoulders into the back support
- Release the safety bars
- Drop your hips until they form a 90-degree angle with your body
- Engage your core, squeeze your glutes together to force your hips back up toward your starting position

Machine Hip Thrust

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle)
- Place the band around your upper back
- Cross your arms over your chest and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line

Banded Hyperextensions

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle)
- Cross your arms over your chest or at your head, and make sure your waist is clear of the thigh support so that you can bend at the waist
- You want to internally rotate your shoulders and deliberately round your upper back
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position

Hyperextensions

Triset

- 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

24 total reps (8 leaning back, 8 upright, 8 leaning forward)

3-Way Abductor Machine

LEGS

NatalieTillery

Brittany

The buns are burnin! 🍑🔥 Noice roasted peach for a Sunday evening 👌🏻

Hailey

LEGS (Hams/Glute Focus)

Awesome workout, wish there was an alternate exercise included for the sissy squat though. That one is rough on the knees.

Erin

Nora

Amazing!! Ready to start the shredded challenge tomorrow!!

Kendal

LEGS (Quad Focus)

Nathan

Jackie Cross

Feeling pretty… but I know Imma feel it tomorrow! 🤘🏻😭

Amanda

LEGS (Glute/Ham Focus)

My body hurts all over but I fucking love it!!

Sara

Takes a savage of a human to come up with a workout like this.

Michael

Loved deadmill sprints… great way to end the workout💪🏻

Malinda

LEGS (Quad focused)

Angela Bjorklund 

I think I hate Bulgarians as much as hip thrusts. It's a love hate. Last 5 was a killer...sounded easy..lol

Vanessa Padalino

Did this one the other and was stupid sore

Laura

Killer leg workout.  Complete week 💪🏾

Taylor

Starting over after 1 week whit covid 19🙈 love too flere the burning, the pain the goodness in bring Back at the gym🙏

Mona

Fantastic. Real quad burner. Can I request some Jose Raymond soon?? ❤️

Toni

Great ! Did exercises I haven’t done before.

Chloe

Jaime

Fany

Good one🔥🔥 That was AWESOME 💪💪🔥🔥🔥🔥

Vicky

Dem courtesy step ups.   Will be feeling them soon

Courtney Dieckman

Randi

Started working out back at home. It’s a great challenge with tension bands.  💪🦵😸👌

Kathulhu

Roger Rahn

Pure genius way to do lunges. So much lactic acid!

Darby

Hippie

Glorynette

LEGS (Ashley Horner Workout)

Devon

J*Bird

Lily

LEGS (Kristen Nun Workout)

Carolyn

Wow That was tough but I like tough. I love having the warm up incorporated…I’d never done hypers before so it was nice to try something new.

Chaka

Just what I was looking for! Intense and succinct, had me walking odd by the end! Loved it!

Bailey

Cheyenne

LEGS | Quad Focus

Kristi Reynolds

Didn't have elevated leg press, but made stuff up

It was absolutely a pump for sure got me sweating like no tomorrow. Great exercise on my way to do my cooldown!

Jeremiah

LEGS | Ham & Glutes

MrsSRH

Oh this one will have you sore for a week and a half! Good luck jumping! It was nice knowing you!

Dani

LEGS (DB Only) (Quad Focus)

Andrea

Sooooo Good ❤️‍🔥💪🏼💪🏼 best way to start my Sunday!!!!!! Now I can rest and fuel my body with food!!!! #SundayFunDay🙏🏻

Fotini

Jamie

LEGS (hams/glutes)

I may not be able to walk to my car lol!! Amazing workout!!!

Joyce

What madness is this 💥💥💥
First workout on this app and I’m hooked !

Flora

Nothing like sliding off a bench in a pool of sweat, those leg extensions!!!

Tanya

Have you ever wanted to crawl out of the gym? Well now is your chance with this workout!

Ezequiel

Donna

Michelle

Absolutely loved this workout! With the gym being so busy it's easy to get overwhelmed if equipment is taken. But the pace of these workouts actually made perfect timing for every single piece of equipment readily available! Amazing flow. Thank you, D!

Andrew

Whew! J-E-L-L-O legs! Every day is the push I need though. Thank you!

Laurie

Legs (Full)

Anali

Stacey

LEGS (Ham/Glute Focus)🦵

Jackie Nicholls

Love this one. My first ham/glute day for 2023.  Need to repeat this 4 times this month to evaluate strength

Itamar

Stiff arm deadlifts finished my hamstrings

LEGS

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