Name: Playbook - Dana Linn Bailey - LEGS | Monday | 4/15
Uploaded: 2024-04-21T23:00:26.454Z
Duration: 60 min
Description: LEGS | Monday | 4/15

Mallary Gunnink

Elaine

Elaney

I only have half an hour a day so I just do half the session and I LOVED it

Emma

Briana

Vicki

Lisa Meinhart

Diana

Jennifer W

Jolene Diaz

Krisztina Balogh

Jessica

Monique

4/15: LEGS
 
1. DB Suitcase Squat to Front Squat 4 x 10/8/8/6

2. Leg Extensions 4 x 10-12 + Partial Reps x 10

3. Heel Elevated DB Goblet Squat 4 x 15/12/10/10

4. DB RDL 4 x 10-12

5. DB Sumo Squat 4 x 10-12

6. Superset:
- DB Hip Thrust 4 x 12
- Glute Bridge w/ Abduction 4 x 20

- 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
- Flip the dumbbells up into front rack position - Keeping your chest lifted, sit your hips back and down as you lower to parallel 
- Push through your heels to stand back up
- Repeating the entire sequence for time or reps

DB Suitcase Squat to Front Squat

- 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 (+ 10 partial reps)

- Standing with your feet close, toed out and heels elevated 
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heel Elevated DB Goblet Squat

- 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

- Stand in a wide toed out stance 
- Hold a dumbbell between your legs in front of you
- Lower into a squat, lowering the dumbbell toward the ground
- Stand up to full extension, driving through your heels

DB Sumo Squat

- DB Hip Thrust 4 x 12
- Glute Bridge w/ Abduction 4 x 20

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground
- Lean back so your shoulders are on the bench and position the DB above your hips
- Drive your hips up lifting the DB
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

DB Hip Thrust

- 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

LEGS | Monday | 4/15

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