Name: Playbook - Dana Linn Bailey - LEGS | Thursday | 3/28
Uploaded: 2024-03-31T23:13:27.444Z
Duration: 60 min
Description: LEGS | Thursday | 3/28

Carolyn Spotts

Sherry

Pure evil especially the 5 min walking lunges if death at the end

Tara

Danielle

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Fotini

Waspfreak

Victoria Burdick

Oh boy...!! I've been thinking about doing those 5 minute walking lunges on a treadmill or skillmill; tonight was the night!! I had to hold on to the bars for balance, but damn... I felt my glutes working HARD since it's kinda uphill walking on that thing! Proud of myself for doing same weights for both b stance RDLs AND bulgarian nightmare-squats! 😅😅😅💪

Hege

Jess

Yes what a sweet pump today. Growin that booty!!!🍑🔥

Ashley

Brass Knuckles

Leigh

Dallas

Nina

LITERALLY DRAGGING MYSELF THE LAST MINUTE OF LUNGES

Julia

Hard Af being 2nd leg workout for the week. I feel like a machine after this one 🦼🦽🦾

Adelina

Meghan

Bailey

Becky

Jason

Taryn

Carlos

Those walking lunges were a brutal finisher 🥵

Shania

5 minutes of lunges went faster than I thought,win win I say 😂

Sharon

Kimberlee

Great to have alternatives when some equipment isn’t available in my gym 👌🏼

Madonna

Roseline WL

Everything 🙌 love landmine and rev hack.

Sumos making me feel strong!

And humbling me at the end with lunges.

Sarah

Legs were shaking before I started lunges.  What a kick in the ass!!!!

Vicky

veronica

Dagmar Marrero

Anne

Celina

Raquel

Marci

Lynn Lawton

janet

Kim Michels

Ran out of minutes and had to get to work but this still kicked my…

Gina

Jackie

Sonja Bailey

Really great leg workout. My knees were not ready for all of it yet. It’ll get better :)

Shawna

Jenn

3/28: LEGS

1. Sumo Deadlift 4 x 8-10

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 platform
 
3. Superset:
- B-Stance DB RDL 4 x 12 (each side)
- Bulgarian Split Squat 4 x 12 (each side)
NOTE: Complete both movements on one leg, then switch to the other

4. Superset:
- Goblet Landmine Squat (heels elevated) 4 x 8-10
- Sumo Landmine 3/4 Squat (bar low between legs) 4 x 30 sec
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

5. BW Walking Lunges x 5 mins non stop
 NOTE: this is without weight and you are going non stop. Depending on your level, if you are a begginner maybe start with 2-3 minutes.  This is your finisher so make each rep good!

- 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 12 (each side)
- Bulgarian Split Squat 4 x 12 (each side)

NOTE: Complete both movements on one leg, then switch to the other

- 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

B-stance DB RDL (ea)

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- 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

DB Bulgarian Split Squat (ea)

Superset

- Goblet Landmine Squat (heels elevated) 4 x 8-10
- Sumo Landmine 3/4 Squat (bar low between legs) 4 x 30 sec

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 heels elevated and feet shoulder width apart 
- Push your hips back and down as you lower 
- Reach parallel and push through your heels to stand up

Heel Elevated 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

- Start standing talk with feet shoulder width apart
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

Bodyweight Walking Lunges

LEGS | Thursday | 3/28

Norma

Priscilla

Didn't do everything because of my knees and the fact I have a 5 km bikeride to get home tonight whereas the last kilometer is uphill! 😅 Other than that... Awesome!

Legs | Monday | 4/22

I love your program!!! It is hard hard and some stuff I can’t physically do, YET, so I make small adjustments as needed. I am a large over weight person who didn’t always make my personal health a priority. I am working on getting my joints and muscles working for me instead of against me! Thank you for creating this! It keeps me motivated and on track.

Tiffany Cannon

Brandy

I’m just getting back into weight training as a single mom and having your videos/workout helped me feel less out of place 🫶🏼

LEGS | Thursday | 3/28

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