Name: Playbook - Dana Linn Bailey - LEGS | Friday | 9/30
Uploaded: 2022-10-02T23:22:08.612Z
Duration: 60 min
Description: LEGS | Friday | 9/30

Andrea

Pretty sure you can bounce a quarter off my ass!!!

Beth

Fast and furious.  Heart pounding, glute strengthening….all the above yaaaaass☠️

Kisha DuBuclet

Danielle

Moriah

Monica D Monroe

Wendy

Brenda Nelson

Amanda

Carolyn Girard

Cristen

Great first day on the program! Combined today and Saturday! Loving this so far! 🤩🤘🏻⚡️

Ashley Mabery

Gluten day is the best because I have a hard time hitting my posterior chain due to the way my hips are. I tried my hamstrings but may have to substitute back squats for something else. Hamstrings and calves are on fire tho.

Rachel Renfrow

Melissa

Awesome lift! I love the banded work at the beginning 👍🏼

Zariah

Lucrecia

Lara

Angie Santos

Hell yeah love your leg days  exercises flow perfectly!!!!

Ashley

Fotini

Merry

Legs of steel. Werkin on ma rump roast. 🔥🔥🦵🦵

Jenn

Feels good to be back. I am still taking it low key at least for a couple more weeks. 34 days postop breast implant removal. Feeling great!!

Rosie

Sarah

Megan

Great glute day !!! 💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

STTP

Oh so good...love grabbing the barbell 🍑

Carolyn J

My legs are tired out after today’s workout

Monique

Got a late start this morning but this was 🥵👌🏿

Stephanie McKnight-Bailey

Oh my!!! DLB... seriously a killer session

Joycelyn BENJAMIN

Erica

Randi Armstrong

Maritza Pena

CAROLINE

Mari

Legs !!! They’re fatigued.
Buttocks!! They’re fatigued
⭐️⭐️⭐️⭐️⭐️

Jacqueline

Mona

Changing the height on the last set was crazy good

Hiede

Going to the toilet will be hard this week 🤣🤣

9/30: LEGS

1. BOOTY BLASTER CIRCUIT: 
- Banded Lateral Shuffle - 3 x 20 (5 left, 5 squats, 5 right , 5 squats, 5 left…etc)
- Banded Squats 3 x 20
- Banded Glute Bridge Abductions - 3 x 20 abductions
- Banded Donkey Kicks - 3 x 10

2. Superset Dropset:
- Hip Thrust Machine 4 x 12/10/8/8
- Weighted or Banded Hyperextension
- Bodyweight Hyperextension 4 x 12 banded x fail bodyweight

3. Reverse Hack or V-Squat 4 x 12/10/8/8
NOTE: If you do not have a V-squat or Hack Sled, just do Leg Press with feet high on platform.

4. Barbell Stiff Legged DL 4 x 10 

5. DB High Box Step Ups 3 x 12 ea
NOTE: You can hold the dumbbell or dumbbells however you like. Im actually holding one dumbbell in a goblet instead of two at my sides.

- Banded Lateral Shuffle - 3 x 20 (5 left, 5 squats, 5 right , 5 squats, 5 left…etc)
- Banded Squats 3 x 20
- Banded Glute Bridge Abductions - 3 x 20 abductions
- Banded Donkey Kicks - 3 x 10

NOTE: Glute Bridge Abduction, you stay in a glute bridge and just do the knee 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

- Start with your feet close together and a band just above your knees
- Slightly hopping, you will drop down into a wide squat pushing your knees out against the band
- Hop back up to starting position

Banded Pop Squats

- 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

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

10 reps each leg

Banded Donkey Kicks

Booty Blaster Circuit

- Hip Thrust Machine 4 x 12/10/8/8
- Weighted or Banded Hyperextension 4 x 12
- Bodyweight Hyperextension 4 x Failure

NOTE: For the hyperextension biggest key tip is to keep your back rounded over.  try to keep your head lower than than your hips to keep the fous on glutes instead of to lower back.  Start with either weighted hypers or banded hypers, do 10-12  then drop and go to failure just with your body weight.  Hold and squeeze every rep for 2 second count

- Support upper back on the bench and set the strap or pad across your hips 
- Press your back and shoulders into the back support
- Release the safety bars
- Drop your hips until they form a 90-degree angle with your body
- Engage your core, squeeze your glutes together to force your hips back up toward your starting position

Machine Hip Thrust

- 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

- 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)
- Cross your arms over your chest or at your head, 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

Hyperextensions

Superset Dropset

- 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

- 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 hamstrings to power back to standing

Barbell Stiff Leg Deadlift

- Holding dumbbells at your chest
- Place foot up onto s high box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

12 reps each leg

DB High Box Step-ups

LEGS | Friday | 9/30

Elina

Lucy

LEGS | Monday | 4/15

Roberta

Jess

The workout is awesome. I didn’t get to finish it all because my phone keeps on ringing with everyone else’s life issues, I have had 3 1/2 hours sleep …. Ah life. Venting. Actually this would be the best time to workout because I’m getting angry but I just need to go. Tomorrow is a new day, right?!?

Debra

CHELTS & TRI’S | Tuesday | 4/16

Naveen

Great workout and a better day!! Win, win!

Claudio

BACK & BI’S | Wednesday | 4/17

That one made me lightheaded, but I loved it!

Kim Michels

Karla

LEGS | Thursday | 4/18

Another awesome delt day, loved this one. I think delts is my favorite day 🤩

Just coming off the push/pull program, 3rd day back on the daily. Really enjoyed this one. Short & sweet but still, what a burner 💪🏽🫠

Summer

DELTS | Friday | 4/18

Alice

This workout darn well almost killed me 🤪

Jennifer

Wow!! I only did 3 rounds of the WOD and completed the core workout. Feeling great! WOD kicked my ass took me about 50 minutes.

LEGS | Friday | 9/30

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