Name: Playbook - Dana Linn Bailey - LEGS | Monday | 4/15
Uploaded: 2024-04-21T23:00:45.267Z
Duration: 60 min
Description: LEGS | Monday | 4/15

Ashley

Darcie

Charlene

Summer

Elina

Lucy

Lisa

Mikyla

Leigh

Wish I had most of the equipment. I had to improvise.

Jennifer

Eliana

Sandra

Brittany

Vicky Bernardino

Lori

Xyzia Guzman

I’m going to be crawling out of here. Holy leg day!!!

Jenna 

Sonja Bailey

Laura

Great Leg Day, I'm glad  my gym had most of the equipment.

Katrina

Naveen

Kassey Lay

One I could not do due to lack of equipment… did my best on all others

Vicky

planet fitness doesn't have some of these machines lol. alternatives?

Henri Pineda 

Having this app handy in the gym is a major confidence boost!

Shawnee

Enjoyed immensely!  Thanks for the modifications cause I use an old school gym.

Amanda

Sarah

Kristie

Liana

I used this years ago when it was just a website. This app is so much better! Can’t wait to see the results.

Breighann

Julia

Fotini

Roseline WL

Been sick and off for almost a week. Just what I needed to get back to it 🙌🔥🍑

Mandy

Brutal Monday!!! Legs are 🔥🔥🔥🔥

Michelle Green

First day back in months and this is exactly what I needed!!

Taylor

Meghan

Jenny

Susan

Great workout.   That burn felt good and challenged myself.

Kim Michels

Sara

janet

Kimberlee

Rena

Leni Smith

4/15: LEGS
 
1. Superset:
- Barbell Front Squat 4 x 10/8/8/6
- Barbell Back Squat 4 x 10/8/8/6
NOTE: You are starting with front squats, going as heavy as you can, then you are immediately to barbell back squat and trying to match the reps

2. Superset:
- Leg Extensions 4 x 10-12
- Leg Extension Partial Reps 4 x 10

3. Pendulum Squat 4 x 15/12/10/10 (or any other squat machine of choice)
NOTE: If you dont have a Pendulum Squat just choose a Leg Press keeping keep in the low to middle of the platform, shoulder width apart and toes slightly pointed out

4. Barbell Sumo RDL 4 x 10-12

5. Sumo Belt Squat (or DB Sumo Squat or BB Sumo Dead) 4 x 10-12
NOTE: If you do not have a Belt Squat an Sumo Stance Squat or Deadlift will be your substitution. 
 
6. Superset:
- Hip Thrust Machine 4 x 12
- Abductor Machine 4 x 20
NOTE: If you do not have a hip thrust machine, do the barbell version. And if you do not have an abductor machine you can do these using a hip circle or resistance bands.

- Barbell Front Squat 4 x 10/8/8/6
- Barbell Back Squat 4 x 10/8/8/6

NOTE: You are starting with front squats, going as heavy as you can, then you are immediately to barbell back squat and trying to match the reps

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell Front Squat

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

Superset

- Leg Extensions 4 x 10-12
- Leg Extension Partial Reps 4 x 10

- 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 on the platform
- Keep your back on the pad as you lower down
- Reach below parallel and push through your heels, extending your legs to stand up

Pendulum Squat

- Stand with a wide toed out stance
- 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 Sumo Stance RDL

- Setup in a standing position on the pit shark with the chain belt around your waist
- Attach the hook from the belt to the pit shark and stand tall with feet in sumo stance
- While holding onto the machine's handles, initiate the squat by flexing at the knees and hips simultaneously
- Descend to nearly parallel (or just below) then drive through the heels and focus on pushing the floor away
- Return to the starting position and repeat for the desired number of repetitions

Sumo Belt Squat

- Hip Thrust Machine 4 x 12
- Abductor Machine 4 x 20

NOTE: If you do not have a hip thrust machine, do the barbell version. And if you do not have an abductor machine you can do these using a hip circle or resistance bands.

- 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

- 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

LEGS | Monday | 4/15

O man it was my first workout in a long while, so it kicked my butt!!! It was awesome! I definitely recommend 😍🥰🤩💯💥💪👏

LEGS | Monday | 4/15

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