Name: Playbook - Dana Linn Bailey - LEGS | Monday | 3/25
Uploaded: 2024-03-31T23:13:07.242Z
Duration: 60 min
Description: LEGS | Monday | 3/25

Wasn’t finding it too rough until I started set 3. Love workouts like this. Really forced me to focus on the muscle during each movement ❤️❤️

Nathalie

Feel great! This was perfect because my back and quads were feeling less today this morning and it was just the right amount 🙏🏼
I really didn’t want to push it but miss training my legs like I was

Christina

First workout back after being out of my town. 😅 No car today so home version was perfect!

Dallas

That was much harder than it looked on paper. Enjoyed the combo of quads and hammies

Tabatha

Krisztina Balogh

Gino

Tamara

Wow! I almost didn’t make it out alive … 👌

Katie

Lola

Shelly Bacon Kelnhofer

Christa

Kami

Sarah

Dagmar Marrero

Feeling that already 👌🔥🍑 Great way to start my week. Thanks for that leg burner. I’m done 🍴🍴

Mandy

Was short on time and had to improvise, but I got it in! Happy Monday 🔥

Hannah

Love the change up this round! Back over the road so got to get used to limited equipment...lol

Michelle Boldridge

Kim Michels

Leigh

Melissa

3/25: LEGS

1. Superset:
- DB Leg Extensions 4 x 12 + Top Partials 4 x 5-8
- DB Suitcase Squat 4 x 8

2. Superset:
- DB Leg Curls 4 x 12
- Elevated Sumo Squat 4 x 10-12

3. Superset:
- Same Side Walking Lunges 4 x 10 (each side)
- DB Split squat 4 x 10-12 (each side)
NOTE: Same side walking lunges, you will step out with the same leg for 10 reps, not alternate, finish with the split squats (stationary) then do the other side.

4. Superset:
- Glute Bridge Abductions 4 x 15-20
- DB RDL 4 x 12

- DB Leg Extensions 4 x 12 + Top Partials 4 x 5-8
- DB Suitcase Squat 4 x 8

- Seated on a bench with a dumbbell held between your feet 
- Extend your knees to lift the dumbbell
- Lower the dumbbell back down by bending your knees

DB Leg Extensions + Top Partials x 5-8

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel 
- Push through your heels to stand back up

DB Suitcase Squats

Superset

- DB Leg Curls 4 x 12
- Elevated Sumo Squat 4 x 10-12

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Lower the dumbbell with control 
- Focus on the mind muscle connection with your hamstrings

DB Hamstring Curls

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated DB Sumo Squat

- Same Side Walking Lunges 4 x 10 (each side)
- DB Split squat 4 x 10-12 (each side)

NOTE: Same side walking lunges, you will step out with the same leg for 10 reps, not alternate, finish with the split squats (stationary) then do 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)

- Stand in a staggered stance with dumbbells in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to starting position
- Complete desired reps then repeat on the opposite side

DB Split Squat (ea)

- Glute Bridge Abductions 4 x 15-20
- DB RDL 4 x 12

- 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

- 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

Loved it!!!! That quad finisher really burned🔥🔥🔥🔥🥵🥵

Vicky

Love the finisher. Would enjoy more of those at the end of workouts.

Gina

First time doing legs in awhile. Felt weak but good. Couldn’t do the finisher since legs were dead 😅

LEGS | Monday | 3/25

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