Name: Playbook - Dana Linn Bailey - LEGS | Friday | 8/5
Uploaded: 2022-08-07T23:57:47.556Z
Duration: 45 min
Description: LEGS | Friday | 8/5

PatriciaAlvarado

Jennifer

Great workout! Thanks for another challenge 🙏🏻

Hannah

Vikki

Tracy

I’m finally effective at Bulgarian split squats.

Dana Kinman

Joycelyn BENJAMIN

LaRhesa

Fotini

CAROLINE

Alejandra

Very intentional sets for me today. Drop Dead Legs! 🎶🎶😂 🎶🎶

Jackie Cross

Stupid me, I still have to walk home. 🔥

Andy

Amanda Roshelle

Candace

Kayla Laweka

Eddie

Ashley Stubinger

It’s official. My legs hate me. Killer workout. I’ll be on the floor if anyone needs me 😉

Mandy

Karla

Great focus on hams and glutes. I really enjoyed the deficit bb rdls this morning and the Bulgarian split squat lows really targeting those hams

Ashley

Lisa

Definitely going to feel this one tomorrow 😅🔥

Cristen

Roberta

I love DLBdaily Leg days! Always feel a burn and leave the gym with my legs wrecked!

Leslie

Shaunn Quayle

Shannon

Jacquelyn

Angelina

Finally back feeling good at legs!!! Loved the sumo!!! Come to Wyoming!!!

Britt

Kelly

Amanda

Marite

Katelyn

Lindsay

Trisha

Omg what a killer I struggled to walk out f the gym😂🔥

Raina

Jasmine M Juarez

8/5: LEGS (glute/ham focus)

1. Superset: 
- Abductor Machine 4 x 12
- Weighted Hypers 4 x 15
NOTE: HOLD each rep for a good 2 seconds.  Focus on slow and controlled and hold.  Slow the reps down and squeeze for both exercise each and every rep.

2. Reverse Hack Squat 4 x 12/12/10/8

3. Deficit BB RDL 4 x 12 
NOTE: work on tempo here.  3-4 seconds down, pause at the bottom and up

4. Low (sprinter) Bulgarian Squat 4 x 12
NOTE: hinge at hips so chest is facing down to put more emphasis on the hamstrings in stead of being more upright and on quads

5. Superset:
- Lying Leg Curl 4 x 12
- Sumo Leg Press (feet high and wide) 4 x 15/12/12/10
NOTE: feet high on platform and in a sumo stance with toes slighty pointed out.

- Abductor Machine 4 x 12
- Weighted Hypers 4 x 15

NOTE: HOLD each rep for a good 2 seconds.  Focus on slow and controlled and hold.  Slow the reps down and squeeze for both exercise each and every rep.

- 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

Abductor Machine

- 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)
- Hold a weight at 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

Weighted Hyperextensions

Superset

- 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

- Stand with both feet elevated
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

NOTE: work on tempo here.  3-4 seconds down, pause at the bottom and up

Deficit Barbell RDL

- 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

12 reps each leg

DB Bulgarian Split Squat Low

- Lying Leg Curl 4 x 12
- Sumo Leg Press (feet high and wide) 4 x 15/12/12/10

NOTE: feet high on platform and in a sumo stance with toes slighty pointed out.

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

Lying Hamstring Leg Curls

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

LEGS | Friday | 8/5

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LEGS | Friday | 8/5

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