Name: Playbook - Dana Linn Bailey - LEGS | Monday | 3/25
Uploaded: 2024-03-31T23:13:20.789Z
Duration: 60 min
Description: LEGS | Monday | 3/25

Good!  Slowly feeling stronger!  My fav leg routine so far

Sami

Gracey

Perfect all around leg day!! Favorite one so far.

Betty

Poornima Balakrishnan

Darcie

Raquel

Do I or don’t I add that one to favourites?🫠
Dana those same leg walking lunges with split lunge were next level…I went down a bit to 12.5kg DB but holey moley!

Melissa

Lisa

Rachel

Danielle

Teri

Tara

Christine Tremblay

Lucy

Chris Woodson

I didn't think this one was as challenging as some of the others have been, but I did need to modify some stuff, which caused me to go lighter than usual, so maybe that's why 🤷

Elise

Well it was a good session probably would have been better in a more positive environment lol

Angela

Rylie

I hate leg day but it was a good one! Especially with not having so many different exercises to do. Makes me want to do leg day 😁

Abbie

Another favorite! Hard, but so much fun!! Thank you Dana! Keep 'em coming!! ❤️

Hege

Victoria Burdick

Mandy

Renee

Amanda

That was fun! Got stronger as I went through the workout. 👏🏻

Xyzia Guzman

Really enjoyed the superset combinations 🤟🏻🤟🏻🤟🏻

Meghan

Walking the stairs may be a little/or a lot harder today!Qauds on 🔥

Lynn Lawton

This was a great leg day!!! Targeted all parts loved it🦵💪🔥🍑!

Ashley

It’s not always easy to superset exercises as the machines needed are not near to each other or are in use, so you end up having to do several single exercises. Can you provide an alternative for when this might happen?

Madonna

Elaine

Serena

Kiera

this was great after a weekend being sick, was able to meet my body where is was

Skye

I actually liked this one...and I hate leg day.🤪😆

Christy Miller

Heather

Annessa

Straightforward workouts that are effective regardless of if it’s your first time in the gym or your hundredth

Harley

Sarah

Jennifer

Andrea

Priscilla

Hard but good! Some of those workouts I hardly do so it’s good to incorporate more leg workouts!!

Adelina

Anne

BJ Shobe

Sherry

3/25: LEGS

1. Triset:
- Leg Extensions 4 x 12
- Leg Extension Top Partials 4 x 5-8
- Hack Squat Sled 4 x 8

2. Superset:
- Lying Leg Curls 4 x 12
- Feet High Sumo Leg Press 4 x 10-12

3. Superset:
- Same Side Walking Lunges (DB or BB) 4 x 10 R/10 L
- Single Leg Press 4 x 10-12 (each side)
NOTE: Same side walking lunges, you will step out with the same leg for 10 reps, not alternate. then do 10 on the other side.

4. Superset:
- Abductor Machine 4 x 15-20
- DB RDL 4 x 12

- Leg Extensions 4 x 12
- Leg Extension Top Partials 4 x 5-8
- Hack Squat Sled 4 x 8

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads, lower half way down and pulse the top half range for reps

Leg Extension Top Half Partials

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Sled Squat

Triset

- Lying Leg Curls 4 x 12
- Feet High Sumo Leg Press 4 x 10-12

- 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

Leg Press - Sumo Stance

Superset

- Same Side Walking Lunges (DB or BB) 4 x 10 R/10 L
- Single Leg Press 4 x 10-12 (each side)

NOTE: Same side walking lunges, you will step out with the same leg for 10 reps, not alternate. then do 10 on the other side.

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the same leg
- Complete desired reps then repeat on the opposite side

DB Same Leg Walking Lunges (ea)

- Keeping your back flat against the pad
- Place your foot midway on the platform 
- Lower your leg toward your chest
- Drive through your heel to press the sled  back to starting position
- Complete desired reps then repeat on the opposite side

Single Legged Leg Press (ea)

- Abductor Machine 4 x 15-20
- DB RDL 4 x 12

- 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

Machine Abduction

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward

DB RDL

LEGS | Monday | 3/25

Norma

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!

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 | Monday | 3/25

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