Name: Playbook - Dana Linn Bailey - LEGS | Thursday | 3/28
Uploaded: 2024-03-31T23:13:13.109Z
Duration: 60 min
Description: LEGS | Thursday | 3/28

Susan

Diana

Roger S Rahn

Alicia

Tara

Wow 🔥. Can I both love and despise something at the same time?

Arly

Just straight dripping! Bomb ass workout!

Lola

Dez Chavis

Krisztina Balogh

Shelly Bacon Kelnhofer

Miranda

5 mins of walking lunges is a killer when you’re already feeling done. Great leg day! 🔥💪

Mandy

Berta

Joanne Rojas

Nolan

Made it through 90 seconds of the finisher—epic workout!

Isaac

3/28: LEGS

1. Sumo Deadlift 4 x 8-10

2. DB Suitcase Squat to Front Squat 4 x 10/10/8/8 
 
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 Squat (heels elevated) 4 x 8-10
- Bodyweight Sumo Squat Pulses 4 x 30 sec
NOTE: 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!

- Stand in a wide toed out stance with a heavy dumbbell in front of you
- Lower into a squat touching the dumbbell to the ground while keeping your back straight
- Stand up to full extension by driving through your heels and pushing hips forward

DB Sumo Deadlift

- 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

- 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 Squat (heels elevated) 4 x 8-10
- Bodyweight Sumo Squat Pulses 4 x 30 sec

NOTE: Pulsing you are not doing full reps, just 3/4 reps to keep the burn

- 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

- Start with a wide stance and your toes pointed out 
- Push your hips back as you come down 
- Pulse in the bottom half range for time or reps

Bodyweight Sumo Squat Pulses

- 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

Loved it!!!! That quad finisher really burned🔥🔥🔥🔥🥵🥵

Vicky

Love the finisher. Would enjoy more of those at the end of workouts.

Gina

First time doing legs in awhile. Felt weak but good. Couldn’t do the finisher since legs were dead 😅

LEGS | Thursday | 3/28

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