Name: Playbook - Dana Linn Bailey - LEGS | Friday | 8/12
Uploaded: 2022-08-14T23:56:12.919Z
Duration: 60 min
Description: LEGS | Friday | 8/12

I was just wondering whats the difference between toes in and toes out?

Jenny Murphy

Samantha

Wow the burn 🔥
Great combination of exercises 👏🏻💪🏼

Ananda

Great leg workout, as always. I've noticed that since I've started doing legs Twice a week, I not only have faster recovery, but am getting more mass.

Gustavo

Edmur

Paige Guzman

Seems so simple but so very challenging. 🖤

Angela Ross

Renea Cerda

Cassandra

Split squats are Satan's creation 😂😂😂

Alicia

Serena

Monica North

Esmeralda

Jade

Fxck yes!!!!! Dana you make us the absolute hardest workers in our gym 💪🏼💪🏼💪🏼

Danielle

Stacey Caruso

Gaby

This was a great one 🔥 everything was burning

Elle

Leni

Jenny

Vanessa Padalino

Heather

I don’t need my legs today. Nope. Sure don’t

Mandy

Sarah

Mindi

Ashley

Marcie Courville

Mona

Nancy

Samuel burnett

Dora

Kayla Laweka

Deanna

My legs already feel sore!! 😁🫶😭🥹

Coco

Tracy

Monica D Monroe

Laura Gaytan

Loved this session. Great addition. Liked working up on squat and then doing a burn out set.

Bulgarian Split Squat variation is bangers

Traci

"That wasn't too bad".. She says as she crawls out of the gym..

Great workout! This is the type of training I did for 30 years, started at 16, until I had back surgery. After 4 years off, DLB Daily has got me up and going again.  💖 I love her workouts, just what I needed but to drop this variation in occasionally, feels great. 🤩

Sammie

Zoë

Sheila Goddard

Mandy Tierney

this has BY FAR been my favorite leg day. literally love this so much. i was getting tired of the super sets and i feel like i pushed myself so much harder

Kendall

I love it ot was simple but it will kill your legs!🤣🤣🤣

Ellie

Erin Williams

Roberta

Sharlene

Jasmine M

8/12: LEGS

1. Squat 4 x 5, 1 x 25
NOTE: Warm up to your working 5 rep weight.  You are doing 4 sets of 5 reps and then strip weight off to almost warmup weight and do 1 set of 25.

2. BB or Machine Hip Thrust 4 x 15/12/10/10

3. High/Low Bulgarian Squat 3 x 10/8/6 each side
NOTE: one rep = high (chest up) + low (chest down)
NOTE: You are combining two variations of bulgarians in one movement. You will alternate back and forth between a high bulgarian where your chest is up and you are squat straight down to focus on quads and then alternating to a low (sprinter) bulgarain where your torso is facing down to target posterior.

4. Sumo DeadLift 4 x 12/10/8/8

5. Leg Press 4 x 20
NOTE: feet in middle of platform, about shoulder width with toes slightly pointed out 

5. Superset:
- Toes In Calf Raise 4 x 10
- Toes Out Calf Raise 4 x 10

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

NOTE: Warm up to your working 5 rep weight.  You are doing 4 sets of 5 reps and then strip weight off to almost warmup weight and do 1 set of 25.

Barbell Back Squat

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

NOTE: Hold and squeeze at the top of each thrust.

Barbell Hip Thrust

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to stand back up 
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

10/8/6 reps each side

NOTE: one rep = high (chest up) + low (chest down)

NOTE: You are combining two variations of bulgarians in one movement. You will alternate back and forth between a high bulgarian where your chest is up and you are squat straight down to focus on quads and then alternating to a low (sprinter) bulgarain where your torso is facing down to target posterior.

Bulgarian Split Squat High & Low

- 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

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg Press - Mid Stance

- Toes In Calf Raise 4 x 10
- Toes Out Calf Raise 4 x 10

- Set up with your toes pointed inward
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes In Calf Raise

- Set up with your toes pointed outward
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes Out Calf Raise

Superset

LEGS | Friday | 8/12

Norma

Priscilla

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

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 🫶🏼

LEGS | Friday | 8/12

Community

More workouts from Dana Linn Bailey