Name: Playbook - Dana Linn Bailey - W4/D5 LEGS
Uploaded: 2024-01-07T22:36:10.325Z
Duration: 60 min
Description: W4/D5 LEGS

Lance

Sommer

Kate

It was nice to do banded stuff! Really helped my injured hip flexor!!

Samantha

Andres

Mom said I'm trying to kill her on her birthday. Happy 61 years young Mom ❤️

Kassey Lay

Yes!!!! That was fire all the way!🔥🔥🙌🏻🫶🏼

Ananda

Kristin

Angela Guinn

Solid!!!!! I loved this leg day more than usual!

Mary Elisabeth

Christy

I must admit, that was hard. In a good way. I survived 😅

Shay

Andrew Lovato

Sarah

Tabbies

Did this in a hotel gym & was still great!!! Dana you're the best!!!

Leigh

Loved the isolating movements!😍😍❤️‍🔥

Hanna Garcia

Joycelyn BENJAMIN

Melanie

Erin Mason

Danielle

Isadora

Mixed it up today with the days❤️ looking forward to my rest day🤪

Michelle Goya McNeill

Aimee

Katerina

Feeling that hamie bulge and Building that booty 🍑 👀

Victoria

Eliana

U jus gave me a new set of cheeks lol 😂

Astrid

Rachel

Love that I can still do these workouts and modify while injured .

Kathy

Dana

Kisha DuBuclet

Definitely got the shaky legs after that one 😅

Lauren

Heather

Melissa

I really liked all of the different lifts in this workout

Kellie wright

Booty burn!! 
Loved the sumo box squat just took a little too much set up time for a quick workout.

Stacy Picone

I have a sinus infection.. i fought through, i modified with my home equipment.. i took longer breaks to allow my heart rate to recover a bit more.. i sweat like a mother fucker ! Love these workouts!!!

Tiffany

Amanda FC

Lindsey

I have never felt as strong as I do right now. Thank you Dana!

Taylor

Cory

I love your trainings. My first deadlifts and sumos. I'm so in love with this sport. The Training is so motivated to go every day in gym. Gym, my new happy place. ♥️♥️🔥🔥💪💪

Christine

Laida

Krista

Loved this today...spent extra time with the squeeze ❤️🍑🍑🍑

Carolyn J

Jessica

LEGS (Hams/Glutes) 
Habit Transformation Challenge Day 26

1. Sumo Box Squat 4 x 10/8/6/6

2. Superset:
- Swiss Ball Hamstring Curl 4 x 12
- Kettlebell Swings 4 x 12-15

3. Sumo Deadlift 4 x 12/10/8/8

4. Superset:
- Sprinter (Low) Bulgarian 3 x 12
- Kickstand (B-stance) RDL 3 x 12
 
5. Superset:
- Hip Thrust with Hip Circle 4 x 15/12/10/8
- Hip Circle Abduction 4 x 15

- Start in a sumo stance with a barbell on your upper back and a box behind you
- Press your hips back and down lowering until you can sit on the box
- Press through your heels and stand back up

Barbell Sumo Box Squat

- Swiss Ball Hamstring Curl 4 x 12
- Kettlebell Swings 4 x 12-15

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Hamstring Curls

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Russian KB Swing

Superset

- Approach the bar so that it is centered over your feet (feet wide and toes pointed out)
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Sumo Deadlift

- Sprinter (Low) Bulgarian 3 x 12 each side
- Kickstand (B-stance) RDL 3 x 12 each side

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

DB Bulgarian Split Squat Low

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-stance DB RDL

- Hip Thrust with Hip Circle 4 x 15/12/10/8
- Hip Circle Abduction 4 x 15

- Anchor the band, step inside of it, secure the loose end around your waist, and face away from the anchor
- Kneel on the floor and move forward to create tension on the band
- With knees bent and butt on your heels, contract your glutes and extend your hips until your torso and thighs form a straight line
- Squeeze hard
- Slowly return to the seated position

Hip Banded Kneeling Hip Thrust

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute Bridge with Band Abduction

W4/D5 LEGS

Im ded, great start to the week 😮‍💨, been a few years since I lifted, currently obese but we’re changing that today

Bruce

Maal

W1/D1 CHELTS/ABS

Both son and I completed...felt lot of direct hits on the quads

Chris

Estelle

W1/D2 LEGS

Awesome workout! Hitting muscles in my back I’ve probably ignored for years 😬

Starting to have people watch family and I doing your program at the gym..

Love this workout 🏋️‍♀️ so much!

Thamara

W1/D3 BACK

My shoulder is in recovery, feels great to perform some new movements!

Lexie

W1/D4 DELTS

Missy

Great glute workout! Quick and effective!

Lindsey Williams

Great workout my legs are screaming again lol.

W1/D5 LEGS

Antonio

I thought my arms hurt... that is until I did the ab workout.  😭

Nick

W1/D6 ARMS/ABS

Denise

Working the start if my 3 12 hour days at work in a row

Lea Nakia

W1/D7 REST DAY

Had to use pretty lightweights for this but definitely gaining in strength weekly with these workouts.

W4/D5 LEGS

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