Name: Playbook - Dana Linn Bailey - LEGS | Friday | 5/27
Uploaded: 2022-05-29T21:17:41.534Z
Duration: 60 min
Description: LEGS | Friday | 5/27

Brianna

Oh I LOVE doing jumps and plyo at the end of the workout 🙃

Rachel

Beth

Karri

Loved it!! Definitely had me sweating 😅

Bobbie jo

Johnatan

Casey

Paula

Candace

Nolanda Schwartz

You know you’re working hard when someone comes up to you and says “you’ve worked your legs more than I have in my entire life” 🤣🤣

Holly

Ashley

Danielle

Shantel

Carlisa 

Lindsey

Those box jumps took a serious peep talk to self.

Amy Adams

Natiel

Monica D Monroe

Misty

Christina

Dana

This workout was challenging especially 12 days after giving birth and loosing my daughter all in the same day. But I did it for her. My Lillian Rose.

Jacquelyn

Haley

Carla

Had to skip the last superset due to time but still a crazy good workout

Alison

Emily

F😈😈😈😈😈 yessss☠️☠️☠️ saved this one, thank you Dana❤️

Fotini

Madelene

Alison Grant

Tracy

Ronda

I’m 4’9 I struggled with box jumps and the pylo jumps but I tried to modify it. I still love these workouts they really do push me

Elisabeth

Let’s just say I barely walked out of the gym. My legs 🦵 were on fire 🔥!

Erika

Amanda

Rita

Wendy Mosley

Awesome 
Getting back at it. Made 2 rounds of each, not 4 or 3
Hopefully all in a couple weeks

Joan

Cindy

Mandy

Hearts beating so fast..legs feeling so pumped

John

Katelyn Disney

Equally tough and fun. Loved it and it's definitely going to hurt, haha. 👍

Carrie

Kayla

5/27: LEGS 

1. Front Rack Walking Lunges 4 x 20 steps

2. Reverse Hack Squat 4 x 12

3. Superset:
- Toes Elevated DB RDL 4 x 12
- Kettlebell Swings 4  x 12-15

4. Superset:
- Trap Bar Dead  4 x 12
- Box Jumps 4 x 12

5. Superset:
- Bulgarian Split Squat 3 x 12
- Plyo Step-ups 3 x 12

- Start with a barbell in front rack position 
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

4 x 20 steps

Barbell Front Rack Walking Lunges

- 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

NOTE: If you do not have a hack squat machine you can do cable squats instead or just a leg press with feet high on the platform.

Reverse Hack Squat

- Toes Elevated DB RDL 4 x 12
- Kettlebell Swings 4  x 12-15

NOTE: For the KB swings get a heavy KB, and really focus on hinging at the hips and really squeeze your butt and thrust your hips forward

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward

DB RDL

- 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

KB Swing

Superset

- Trap Bar Dead  4 x 12
- Box Jumps 4 x 12

NOTE: You can can do heel elevated DB squats if you do not have a trap bar.

- 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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

- Bulgarian Split Squat 3 x 12
- Plyo Step-ups 3 x 12

NOTE: Complete both movements on the same leg before switching to the opposite side

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- 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

- Place foot up onto the bench/box and push through your foot to explosively jump up
- Bring your back leg up, driving your knee forward and up
- Land softly, step down and repeat
- Complete desired reps then repeat on the opposite side

Plyo Step-ups

LEGS | Friday | 5/27

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

Eliana

Whhhheeewww I’m spent 👏🏻👏🏻😅😅

Nichole

🥵🥵🥵😭😭😭 I’m feeling this already 🤣

Roberta

Legs | Thursday | 4/25

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 | Friday | 5/27

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