Name: Playbook - Dana Linn Bailey - LEGS | Quad Focus
Uploaded: 2023-01-29T05:19:41.023Z
Duration: 45 min
Description: LEGS | Quad Focus

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

Bailey

Hippie

Cheyenne

11/24: LEGS (Quads)

1. Squats (work up sets to 4RM) 
1 x 4RM (4 rep max)
4 x 4 at 90% of 5RM

2. SS:
- Leg Press (feet low/close) 3 x 8-10
- Calf Raise on Leg Press 3 x 6 drop 10 drop 15 drop 20
NOTE: Last set is just a monster drop set! Every time I drop I will strip a plate from each side. Reps go up as the plates come off!!

3. Front Rack Lunges (DB, KB or Barbell) 3 x 20 steps

4. SS:
- Trap Bar Dead 4 x 8-10
- BW Jumping Squats 4 x 30 sec

5. SS:
- Single Leg Extension 3 x 10-12 (each leg) 
- 1 1/2 Rep Bulgarian Squat (chest up) 3 x 10-12
NOTE: Start with your non-dominant leg, do both exercises before switching legs.

- 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 @4RM

Barbell back squat @90% 5RM

NOTE: Last set is just a monster drop set! Every time I drop I will strip a plate from each side. Reps go up as the plates come off!!
3 x 6 drop 10 drop 15 drop 20

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press mid stance (low/close)

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise (last set monster drop set)

Superset

- Start with a barbell in front rack position 
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell front rack walking lunges

NOTE: The Bodyweight Jumping Squats, you squat down and jump as high as you can!! None of these only getting 2 inches off the ground, actually jump. When you land you will land, you will land already in a squat. Go for 30 secs straight!!

- Standing inside the trap bar squat down and grip the handles 
- Engage your lats and keep your chest lifted
- Pull the bar up with a neutral spine to full extension 
- Keep your back straight as you lower the bar back to the ground

Trap bar deadlifts

- Start with a hip width stance
- Push your hips back and down
- Reach parallel and explode/jump up
- Use your arms for momentum

Jump squats

NOTE: Start with your non-dominant leg, do both exercises before switching legs.

- 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 (single leg)

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come half way up, lower back down to 90 degrees 
- Drive through your heel to stand back up to starting position 
- Complete desired reps then repeat on the opposite side

1 1/2 rep bulgarian split squat

LEGS | Quad Focus

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!!

Sara

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)

Devon

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

Kristi Reynolds

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

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

Jeremiah

LEGS | Ham & Glutes

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!!!

Tanya

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 | Quad Focus

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