Name: Playbook - Dana Linn Bailey - LEGS | Thursday | 4/18
Uploaded: 2024-04-21T23:00:32.401Z
Duration: 60 min
Description: LEGS | Thursday | 4/18

Holly

Krisztina Balogh

Talia

Phew!  That was a sweaty one and I see stairs as a challenge for the foreseeable future 💪🏻

Kelly

Tracy

Stephanie McKnight-Bailey

Diana

Berta

That was intense 🙌🦵🏼🔥🍑🍔

Leigh

Monique

4/18: LEGS
 
1. Sumo Deadlift 4 x 8-10

2. 1.5 Rep DB Sumo Squat 4 x 12/10/8/8 

3. Superset:
- DB B-Stance RDL 4 x 12 each side
- DB Bulgarian Split Squat 4 x 12 each side

4. Superset:
- Goblet Squat (heels elevated) 4 x 8-10
- Sumo Squat Pulse 4 x 30 sec

5. BW Walking Lunges 1 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

- 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
- Rise half way up, lower back down to the bottom
- Stand up to full extension, driving through your heels

1.5 Rep DB Sumo Squat

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

- 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
- Sumo Squat Pulse 4 x 30 sec

- 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

LEGS | Thursday | 4/18

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