Name: Playbook - Dana Linn Bailey - LEGS
Uploaded: 2023-12-27T14:27:39.456Z
Duration: 60 min
Description: LEGS

Fany

MelAnn 

Good one🔥🔥 That was AWESOME 💪💪🔥🔥🔥🔥

Vicky

Well shiiiiiat! Lol that was tough! Finishing up my leg day after jiujitsu! That was tough.

Maryann

Jose Adams

Mike Melendez

Fu*****k 🍑🤰🏻
Dear fitness gods, Please grow my booty at the same speed as my belly is growing 


Killer legs a day late but so worth it!

Samantha

Erin

Sherlyn McCormick

I’ve learned to never underestimate a DLB leg day 🦵 💥

Malinda

Samantha Wuschke

Ashlee

Amazing workout and it left my legs shaking!!

Angie

Ouch!!!! Had to take some breaks in this one!! Love love love

Tiffany

Wow what a hurt 😭 that was a cuta$$
But sweet 😉😊💪🏽

YUNELIS M. LIGHTBOURN

Danielle

Great week of exercise!  I’m hooked!  I might not be able to move after working legs twice in a week.  Lol

Sandra

Lacey

Leah Sposa

Nancy

Joycelyn BENJAMIN

🔥🔥 There will be no walking tomorrow

Mandy

janet

Used everything I had in the tank…. 😬🥵

Piper

Jessica

Does feeling like your gonna throw up count as a good workout! This is what this one did for me. Hahah

Stefanie

Ashlea

Beth

Hanna-Mari

Jermaine

talia

Rita Miller

Irma

Mandi

Tight and shakey legs, loved it. Killer work-out🔥🔥🔥

Cindy

Short, sweet, fckn brutal. I almost died 😅🔥🔥

Did have time for all but good pump for sure

Krista

Another killer program, loved it!🔥🔥💪🏼

Ananda

AROSEA

Anaysa

Cait

If I die today from this workout at least I know I’m going to have a great booty while doing it!!! 😆

Andrea

Angela

Burnt so many more calories than a normal leg day I do and they're like jelly! LOVE ❤️

Gemma

Amanda

I supersetted this and Wednesday legs… that was rough!!

Randi Armstrong

Sarah

I don’t know how? BUT I DID IT🔥🔥🔥🔥

Wendy Mosley

1. Sumo Deadlift 4 x 15/12/10/8

2. Reverse Hack Squat 4 x 12/10/8/8
NOTE: If you do not have a hack squat machine you can do cable squats instead or just a leg press with feet high on the platform.

3. Superset: 
- B Stance DB RDL 4 x 10-12
- DB Sprinter Bulgarian Squat 4 x 10-12
NOTE: The Sprinter Bulgarian you hinge at the hips so your torso is angled down, dumbbells will touch the ground next to your foot on the ground.

4. Superset:
- Goblet Landmine Squat (heels elevated) 4 x 10-12
- 3/4 Sumo Landmine Squat (bar low between legs) 4 x 15-20

5. Superset:
- Leg Extension 4 x 20/15/12/10 drop 10
- Leg Curl 4 x 20/15/12/10 drop 10

- Approach the bar so that it is centered over your feet (feet wide and toes pointed out)
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Barbell Sumo Deadlift

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your toes and your chest up
- Reach parallel 
- Extend your legs to come up

Reverse Hack Squat

- B Stance DB RDL 4 x 10-12 each side
- DB Sprinter Bulgarian Squat 4 x 10-12 each side

NOTE: The Sprinter Bulgarian you hinge at the hips so your torso is angled down, dumbbells will touch the ground next to your foot on the ground.

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

10-12 reps each side

B-stance DB RDL

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

10-12 reps each side

DB Sprinter Bulgarian Split Squat

Superset

- Goblet Landmine Squat (heels elevated) 4 x 10-12
- 3/4 Sumo Landmine Squat (bar low between legs) 4 x 15-20

NOTE: You can can do this with a DB instead of landmine if you dont have a Tbar or landmine bar that you can use. The Sumo Landmine Squats you will drop the bar down between legs and do Pulsing Squats for 30 seconds straight.  Pulsing you are not doing full reps, just 3/4 reps to keep the burn.

- Holding the end of the landmine bar in goblet position with feet shoulder width apart 
- Push your hips back and down as you lower 
- Reach parallel and push through your heels to stand up

Landmine Goblet Squat

- Stand in a wide toed out stance 
- Hold the end of the landmine bar between your legs in front of you
- Lower into a squat, lowering the weight toward the ground
- Drive through your heels but only come up 3/4 of the way, not to full extension 
- Repeating in the 3/4 range to really hit that time under tension

3/4 Rep Landmine Sumo Squat

- Leg Extension 4 x 20/15/12/10 drop 10
- Leg Curl 4 x 20/15/12/10 drop 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

20/15/12/10 drop 10

Leg Extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

20/15/12/10 drop 10

Lying Hamstring Leg Curls

LEGS

Emilee

Rachel

Gino

Amy Wilkinson

Cynthia Miller

Jennifer

Claudia

Rachelle

LEGS (Hams/Glute Focus)

Great workout,  I need to learn about time

Layla Marooney

Claudio

LEGS (Quad Focus)

Liana

Christine

LEGS (Glute/Ham Focus)

Elba Castro Gonzalez

That was intense I got in trouble for dropping bar to loud   I blame Dana

LEGS (Quad Focused)

Willow

first leg day of 2024 , let's get it 💪🏼

Kimm

Nilso

Maal

Legs are on 🔥 for the 3rd time this week lol

Jessica mejia

Sara

April Parker

My legs are burning! The triset was excellent.

Jennifer Ramos

Randall Burks

Anto

Fotini

Ass feels like grass but i am here for it! 🔥

Had to modify due to no machines but we got her done

Maddie

Chris Woodson

Xyzia Guzman

LEGS (Glutes/Hamstrings)

The pain was great! Could barely walk for the next two days 😅

Christopher

Jaime

Douglas

Brian

LEGS (Ashley Horner Workout)

Patricia

Giselle Oliveira

LEGS (Kristen Nun Workout)

Carolyn

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

Bailey

Cheyenne

LEGS | Quad Focus

❤️‍🔥❤️‍🔥❤️‍🔥🌻

Laura

Teri

LEGS | Ham & Glutes

Lower back hurting alot. I didnt finish. Maybe next time

F%€%’N TOASTED!!! Fantastic workout! 💪🏽🐺✌🏽

Cynthia Biscaino

This today was insane!!!! 😵‍💫😵‍💫

LEGS (DB Only) (Quad Focus)

Vanessa

Brittany Ward

LEGS (Hams/Glutes)

Joel

Deborah

Bridget

Cora

Feels classic and still hurts like crazy!

Keyleigh1!

Elizabeth

Clinton

Legs (Full)

I guarantee I will have trouble walking tomorrow!! Best feeling ever!

Exactly what I was looking for in a workout… thank you

LEGS (Ham/Glute Focus)

Crysta

Hello☺️I hope you are doing fine💪we don’t have the hack machine in my gym🥹can I do landmine squat instead? Thank you

Kamila

It was hard but the result are gonna ve worth it, ig

LEGS

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