Name: Playbook - Dana Linn Bailey - LEGS | Ham & Glutes
Uploaded: 2023-01-29T05:19:41.027Z
Duration: 45 min
Description: LEGS | Ham & Glutes

Kristi Reynolds

Didn't have elevated leg press, but made stuff up

Hippie

It was absolutely a pump for sure got me sweating like no tomorrow. Great exercise on my way to do my cooldown!

Jeremiah

Barbara Griswold

Alexzandria

Kelly

Carly

Debby

Danielle

Tanya

Amazing; I loved it! I hate leg day, but I actually really enjoyed this.

Sara

Beki Mcmahon

Devon

Cinthya Vega

Justin

11/13: LEGS (Hams/Glute Focus)

1. SS:
- Seated or Lying Leg Curl 4 x 10 + last rep of every set ISO HOLD to failure
- Vertical Leg Press 4 x 20

2. SS:
- BB Toes Elevated Stiff Leg Deadlift 4 x 12
- BB Sumo Deadlift 4 x 10-12
NOTE: Im using the same weight for the SLDL as I am for the sumo deadlift. You’ll be just changing your foot placement and bending your knees for the sumo dead.

3. SS:
- Barbell Hip Thrust (or Hip Thrust machine) 4 x 12/10/8/8
- Abduction Machine (or Glute Bridge Banded Abductions) 4 x 12 - 15

4. SS:
- Weighted Step-up 4 x 10-12
- Glute Kickback (machine, cable, or band) 4 x 15 (each side)

NOTE: If working out with a partner have your partner give you manual resistance on the ISO HOLD and you just hold as long as you can. You can re-create a vertical leg press using a smith machine. Lie on your back and push the bar up with your feet.

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

Lying hamstring leg curls (+ ISO hold)

- 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

Superset

- 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 (elevate toes)

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

NOTE: I want the Hip Thrusts slow, with a 1 second hold at the top of each rep. Same thing goes for the abductions, slow and hold each rep and really focus on squeezing your glutes.

- Support your upper back on a bench and place the barbell across your hips
- With both knees bent to 90 degrees and feet on the floor
- Drive through your heels as you push your hips up
- Pause at full contraction then lower your glutes back toward the floor

Barbell hip trust

- 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

NOTE: Pick a tall enough bench or box that your hip crease is below parallel to your knee. You will use more glutes and hams with a deeper step. Also try your best not to push off with opposite foot.

- Place one foot up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

Step ups (hold weights)

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

LEGS | Ham & Glutes

Maddie

NatalieTillery

Brittany

LEGS (Hams/Glute Focus)

Out of breath tired and need more water great workout

Katherine

Awesome workout, wish there was an alternate exercise included for the sissy squat though. That one is rough on the knees.

Erin

Nora

LEGS (Quad Focus)

Julia

Nathan

Jackie Cross

LEGS (Glute/Ham Focus)

My body hurts all over but I fucking love it!!

Takes a savage of a human to come up with a workout like this.

Michael

Loved deadmill sprints… great way to end the workout💪🏻

Malinda

LEGS (Quad focused)

Angela Bjorklund 

Sarah

I think I hate Bulgarians as much as hip thrusts. It's a love hate. Last 5 was a killer...sounded easy..lol

Vanessa Padalino

LEGS

Cindy

Melissa

Did this one the other and was stupid sore

Laura

Killer leg workout.  Complete week 💪🏾

Angela

Clara Wells

Taylor

Starting over after 1 week whit covid 19🙈 love too flere the burning, the pain the goodness in bring Back at the gym🙏

Mona

Fantastic. Real quad burner. Can I request some Jose Raymond soon?? ❤️

nancy SLAYTON

Dammmmmmn lol that was freaking aweome!!!! Thank you soooo much for kicking my ass!!!!

Maryann D

Toni

Great ! Did exercises I haven’t done before.

Chloe

Jaime

Fany

Good one🔥🔥 That was AWESOME 💪💪🔥🔥🔥🔥

Vicky

Dem courtesy step ups.   Will be feeling them soon

Courtney Dieckman

Randi

Heath1977

Started working out back at home. It’s a great challenge with tension bands.  💪🦵😸👌

Kathulhu

Roger Rahn

Pure genius way to do lunges. So much lactic acid!

Darby

Glorynette

LEGS (Ashley Horner Workout)

J*Bird

Lily

LEGS (Kristen Nun Workout)

Carolyn

Wow That was tough but I like tough. I love having the warm up incorporated…I’d never done hypers before so it was nice to try something new.

Chaka

Just what I was looking for! Intense and succinct, had me walking odd by the end! Loved it!

Bailey

Cheyenne

LEGS | Quad Focus

MrsSRH

Oh this one will have you sore for a week and a half! Good luck jumping! It was nice knowing you!

Dani

LEGS (DB Only) (Quad Focus)

Andrea

Sooooo Good ❤️‍🔥💪🏼💪🏼 best way to start my Sunday!!!!!! Now I can rest and fuel my body with food!!!! #SundayFunDay🙏🏻

Fotini

Jamie

LEGS (hams/glutes)

I may not be able to walk to my car lol!! Amazing workout!!!

Joyce

What madness is this 💥💥💥
First workout on this app and I’m hooked !

Flora

Nothing like sliding off a bench in a pool of sweat, those leg extensions!!!

Have you ever wanted to crawl out of the gym? Well now is your chance with this workout!

Ezequiel

Donna

Michelle

Absolutely loved this workout! With the gym being so busy it's easy to get overwhelmed if equipment is taken. But the pace of these workouts actually made perfect timing for every single piece of equipment readily available! Amazing flow. Thank you, D!

Andrew

Legs (Full)

Anali

Stacey

LEGS (Ham/Glute Focus)🦵

Jackie Nicholls

Love this one. My first ham/glute day for 2023.  Need to repeat this 4 times this month to evaluate strength

Itamar

Stiff arm deadlifts finished my hamstrings

LEGS | Ham & Glutes

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