Name: Playbook - Dana Linn Bailey - LEGS
Uploaded: 2023-12-27T14:27:39.421Z
Duration: 60 min
Description: LEGS

Randall Burks

Anto

Stephen

nancy SLAYTON

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

Maryann

Brook

MaryBeth 

Megan Bain

Lara

Ashlea

Jose Adams

Joycelyn BENJAMIN

Lacey

Javiera

Sarah

Kevin

Paige Guzman

STTP

Sherlyn McCormick

Elle

Charmaine

Serena

Natalie

Juleinny

Hanna-Mari

Angela

Kim Valva

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

Cindy

Jessica

Ali Almand

Henny

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

Emilee

Rachel

Gino

Amy Wilkinson

Cynthia Miller

Jennifer

Claudia

Rachelle

LEGS (Hams/Glute Focus)

Great workout,  I need to learn about time

Layla Marooney

Claudio

LEGS (Quad Focus)

Liana

Christine

LEGS (Glute/Ham Focus)

Elba Castro Gonzalez

That was intense I got in trouble for dropping bar to loud   I blame Dana

LEGS (Quad Focused)

Willow

first leg day of 2024 , let's get it 💪🏼

Kimm

Nilso

Maal

Legs are on 🔥 for the 3rd time this week lol

Jessica mejia

Sara

April Parker

My legs are burning! The triset was excellent.

Jennifer Ramos

Fotini

Ass feels like grass but i am here for it! 🔥

Had to modify due to no machines but we got her done

Maddie

Fany

MelAnn 

Good one🔥🔥 That was AWESOME 💪💪🔥🔥🔥🔥

Vicky

Chris Woodson

Xyzia Guzman

LEGS (Glutes/Hamstrings)

The pain was great! Could barely walk for the next two days 😅

Christopher

Jaime

Douglas

Brian

LEGS (Ashley Horner Workout)

Patricia

Giselle Oliveira

LEGS (Kristen Nun Workout)

Sandra

Carolyn

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

Bailey

Cheyenne

LEGS | Quad Focus

❤️‍🔥❤️‍🔥❤️‍🔥🌻

Laura

Teri

LEGS | Ham & Glutes

Lower back hurting alot. I didnt finish. Maybe next time

F%€%’N TOASTED!!! Fantastic workout! 💪🏽🐺✌🏽

Cynthia Biscaino

This today was insane!!!! 😵‍💫😵‍💫

LEGS (DB Only) (Quad Focus)

Vanessa

Brittany Ward

LEGS (Hams/Glutes)

Joel

Deborah

Bridget

Cora

Feels classic and still hurts like crazy!

Keyleigh1!

Elizabeth

Clinton

Legs (Full)

I guarantee I will have trouble walking tomorrow!! Best feeling ever!

Exactly what I was looking for in a workout… thank you

LEGS (Ham/Glute Focus)

Crysta

Hello☺️I hope you are doing fine💪we don’t have the hack machine in my gym🥹can I do landmine squat instead? Thank you

Kamila

It was hard but the result are gonna ve worth it, ig

LEGS

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