Name: Playbook - Dana Linn Bailey - LEGS | Friday | 7/1
Uploaded: 2022-07-03T22:51:49.159Z
Duration: 60 min
Description: LEGS | Friday | 7/1

Great working!! And I did it out on the deck today 🤗!!! Absolutely gorgeous out and a kicker booty workout 🏋🏻‍♀️

Christina

Loved the banded RDLs/Hip thrusts at the end! A little harder to set up in a commercial gym, but definitely will be incorporating those more!

Julie Summers

Angie Serandos

samantha

Lauren

Alicia

Would have been a great workout had I not hurt my back yesterday. Stuck to isolation moves for a great booty blast

Alison Grant

Tazh

Had to finish my legs today!.. I’m behind in workouts.. sigh.x but this was a great leg workout! Keep ‘em coming.

Maryann D

Jennifer

Besides getting snaked on leg curls, it was great!! 🔥🔥

Megan

Lindsey Evans

Maureen

Heather

Darlene

Kacie

Melody Blanc

Beth

Lina_Maria

Irene

Sailormoon

Kathulhu

I sm really starting to enjoy the Sumo Deadlifts. 💪☺️

Annika

Holly

Great workout! My glutes and hamstrings are on fire! 🔥💪🏻

Ashley Stubinger

Sabrina

Wth why did those banded hip thrusts kick my a** so bad at the end?!

Carmen Josefson

Pamela

Wonderful as always.  These glutes are on fire.

Kisha DuBuclet

Nothin like killer legs after 5 days in vegas!!!! Now come to Wyoming pretty plz!!!

Britt

Sweating to the oldies in the gym today. "Living on a prayer"

Kassey Lay

Brandi

Jacqueline Grogans

ANGELA

Ashley Preston

Thank you thank you thank you…you’re the only person that I allow to torture me to death!!! Seriously was lying in the end on the floor ☠️☠️☠️❤️❤️❤️💪🏼🍑

Fotini

Paige

Kate

Stacey Caruso

Elle

Laura

Loved this session, especially the start and ending sets

Traci

Love this workout!! Added cable donkey kicks as a blaster 💥🤪

JoMarie

Katie

Crista

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

STTP

Christine

Lisa

Lindsey

7/1: LEGS

1. BOOTY BLASTER CIRCUIT: 3 Rounds
- Banded Lateral Shuffle 3 x 20
- Banded Frog Reverse Hyper 3 x 15
- Banded Glute Bridge Abductions 3 x 30 abductions

2. 1.5 Rep Reverse Hack Squat 4 x 5-6
NOTE: For the Reverse Hack, hinge at the hips and really let your butt drift back instead of straight down. Since its 1.5 rep, go down, come up halfway, back down, then all the way up.  If you do not have a hack squat just use any other leg press machine with feet higher up on platform to hit hamstrings and glutes more

3. Barbell Sumo Deadlifts 4 x 12/10/8/8
NOTE:  If you would rather do these using a single dumbbell, that is totally fine. I would elevate up on two steps so you have better range of motion.  These are higher reps but use heavy enough weight and really concentrate on getting those hips forward and squeeze your butt at the top.

4. Superset:
- Vertical Leg Press 4 x 15/12/10/8 drop 10
- Lying Leg Curls 4 x 12
NOTE: If you do not have a vertical leg press, you can do this on a smith machine lying on the floor OR just do Leg Press with your feet high.

5. Superset:
- Hip Banded DB or BB RDL 4 x 8-10
- Hip Banded Kneeling Hip Thrusts 4 x 15
NOTE: Attach band around a pole, then place band in your hip crease.  As you lean forward for the RDL, the band will actually help pull your butt back so that you are folding over the band.  The band will help your RDL form plus make your butt work hard at the top.

- Banded Lateral Shuffle 3 x 20
- Banded Frog Reverse Hyper 3 x 15
- Banded Glute Bridge Abductions 3 x 30 abductions

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral Band Walk

- Begin in a prone position with your legs off the box, band place just above the knees
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Banded Reverse Frog Hypers

- 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

Booty Blaster Circuit

- 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

- 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

- Vertical Leg Press 4 x 15/12/10/8 drop 10
- Lying Leg Curls 4 x 12

NOTE: If you do not have a vertical leg press, you can do this on a smith machine lying on the floor OR just do Leg Press with your feet high.

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Hamstring Leg Curls

Superset

- Hip Banded DB or BB RDL 4 x 8-10
- Hip Banded Kneeling Hip Thrusts 4 x 15

NOTE: Attach band around a pole, then place band in you hip crease.  As you lean forward for the RDL, the band will actually help pull your butt back  so that you are folding over the band.  The band will help your RDL form plus make your butt work hard at the top.

- Place a band around your hips and anchored behind you, step forward adding resistance to the band 
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Hip Banded Barbell RDL

- 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

LEGS | Friday | 7/1

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LEGS | Friday | 7/1

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