Name: Playbook - Dana Linn Bailey - W4/D2 LEGS
Uploaded: 2024-01-07T22:36:10.310Z
Duration: 60 min
Description: W4/D2 LEGS

Oh I’m walking like a baby deer today 😂

Lexie

Lance

Yes! I finished!!! Best leg workout ever!!!!

Farah

Ryan

Evelyn

Maggie

Straight fire! Felt my first leg day back…and we are 4 weeks in?!!

Emiliano

Misha

Amanda

I’m conflicted, 1 star for how my legs felt after but 5 stars for how they felt after! This is a solid one to continue doing.

Daniel

Jeremy

Ahhhhh, ouchy. Well riding home on the motorcycle should be fun... Not smart on my part

Madeleine

Susie

Had to take it easy cause Right hip flexor and adductor is jacked right now still a killer workout!

Samantha

Learned Spanish squats to sub leg press. Walking is questionable for a few days 😂

James

Dani

Great, my legs feel like they are going to explode!!

Talon Dumke

Had a refeed day yesterday and came into the gym ready to work today!

Julie

That was quite a workout!!!! Those lunges at the end were brutal🥵🥵🔥🔥🔥🔥🔥🔥

Vicky

Reba

Emily

Those calf raises are deception at its finest 💀🔥

Katy

Stephanie

Courtney

Madison

Made my brother do it with me because he said my leg days are “easy”…he doesn’t think it’s easy anymore 🤣

Mary Elisabeth

David

Michelle

That Alt elevated goblet squat really got to me 😮‍💨

Asia

First leg day back in a gym since COVID (had been working out at home). Not gonna be able to walk tomorrow! Thanks DLB!

Diana Whitford

LaRhesa

Took me a little while to finish. My son wasn't feeling well. But got it and loved it!!

Joshua

Kassey Lay

Dana

The blood pump in my quads was no joke.  The lunge/goblet squat was quite deceiving

Kisha DuBuclet

Julia

Legs are out of order until further notice 🥴

Jorden Aguirre

Painful Definitely regret living on the second floor lol 🤣

Fany

Nicole Giles

Ananda

I am struggling with my knees. I have sleeves for both, but lunges are BRUTAL!

Chanda

Jade

Michelle Green

Hard to get started but just kept pushing each set. Killed it and feel the burn all down my legs. Thankyou

Tamara

Crystal Sun Doggett

LEGS
Habit Transformation Challenge Day 23

1. Squat 4 x 5
NOTE: You will have servieral warm up sets. Work up to about 80% of your 1 rep max. If you can go up each set by 5lbs TRY!!

2. Leg Press 4 x 15
NOTE: These are a heavy 15.  I only want you getting 10 in row, then the last 5 should be a real struggle.  

3. Alternating Heel Elevated Goblet Squat to Lunge* 3 x 10-12 (5-6 on each leg)
NOTE: COUNT EVERY LUNGE AS A REP!! Goblet Squat, then step forward right into lunge, step back goblet squat, step forward left into lunge, goblet squat.

4. Superset: 
- Leg Extension 4 x 12
- Leg Extension Partials 4 x 6
- Sissy Squat 4 x 12

5. Same Leg Walking Lunge 3 x 15/12/10
NOTE: You are staying on the same leg for all the reps. Step forward to right leg, step together, then step again with right leg till you get all the reps then switch legs

6. Bodyweight Calf Raise 1 x 100
NOTE: you are doing 1 set of a 100.  Rest as you need until you get a 100.

- 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

NOTE: You will have servieral warm up sets. Work up to about 80% of your 1 rep max. If you can go up each set by 5lbs TRY!!

Barbell Back Squat

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

NOTE: These are a heavy 15.  I only want you getting 10 in row, then the last 5 should be a real struggle.

Leg Press - Low/Narrow Stance

- 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  
-Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position

3 x 10-12 (5-6 on each leg)

NOTE: COUNT EVERY LUNGE AS A REP!! Goblet Squat, then step forward right into lunge, step back goblet squat, step forward left into lunge, goblet squat.

Alt Heel Elevated Goblet Squat to Lunge

- Leg Extension 4 x 12
- Leg Extension Partials 4 x 6
- Sissy Squat 4 x 12

- 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

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs half way up, pulsing down and up in the bottom half range for reps

Leg Extension Bottom Half Pulses

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy Squat

Superset

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the same leg
- Complete desired reps then repeat on the opposite side

15/12/10 reps each side
NOTE: You are staying on the same leg for all the reps. Step forward to right leg, step together, then step again with right leg till you get all the reps then switch legs

DB Same Leg Walking Lunges

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight Calf Raises

W4/D2 LEGS

Im ded, great start to the week 😮‍💨, been a few years since I lifted, currently obese but we’re changing that today

Bruce

Maal

W1/D1 CHELTS/ABS

Both son and I completed...felt lot of direct hits on the quads

Chris

Estelle

W1/D2 LEGS

Awesome workout! Hitting muscles in my back I’ve probably ignored for years 😬

Starting to have people watch family and I doing your program at the gym..

Love this workout 🏋️‍♀️ so much!

Thamara

W1/D3 BACK

My shoulder is in recovery, feels great to perform some new movements!

Melissa

W1/D4 DELTS

Missy

Great glute workout! Quick and effective!

Lindsey Williams

Great workout my legs are screaming again lol.

W1/D5 LEGS

Antonio

I thought my arms hurt... that is until I did the ab workout.  😭

Nick

W1/D6 ARMS/ABS

Denise

Working the start if my 3 12 hour days at work in a row

Lea Nakia

W1/D7 REST DAY

Shay

Had to use pretty lightweights for this but definitely gaining in strength weekly with these workouts.

W4/D2 LEGS

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