Name: Playbook - Dana Linn Bailey - LEGS
Uploaded: 2023-01-29T05:19:40.988Z
Duration: 60 min
Description: LEGS

Melissa

Starting over after 1 week whit covid 19🙈 love too flere the burning, the pain the goodness in bring Back at the gym🙏

Mona

Fantastic. Real quad burner. Can I request some Jose Raymond soon?? ❤️

Well my legs gave out walking to the car. So touché, to fuckin che.

Madison

Beth

Ally

Susan Hersch

Legs on 🔥🔥unable to do ss squats..bad knees

Kanani

FUKKKK! My legs are blown. The stairs will be a 🤔💩😱

Brianna

Loved the workout! Can’t do the sissy squats because of my knees😝

Ali Almand

Great workout but us old folk who have bad knees can’t do sissy squats like for fear of falling down 🤣

Loretta

Denise

Megan

Hannah

Christina

Veronica

I just wish we could write our weights somewhere in the workout.

Maegan

Stefanie

Alright! That was hard as hell! CRIS PENA DID alright I guess haha 😂 this was fun as hell

Maryann D

Alright maryann do an extra set of calf raises because I don’t wanna do the last set I’m tired lol you got this lol thanks Dana my legs hurt!!lol

Cris

Laura

It was great pushed myself more than I have in 20 yrs. It feels good to get back in the gym after so long

Luke Hickey

I have been following this program for a while plus I have done DLB “Arnold
Classic” book this leg day has my Quads are on fire! ❤️‍🔥

Jayne

Wendy Mosley

Lasheree Holness

Anaysa

Monique

MaryBeth 

I had to take the elevator down from the gym. 🤪

Jade

Destiny

Ilene Pesata-Silago

Angela Bjorklund 

Lara

Cassie

Wasn’t able to do the sissy squat😕 Didn’t feel comfortable enough to complete, felt my form my wrong. Great leg workout all around, especially the walking lunges.

Yanet

Amy forloine

Toni

Holy fucking shit! What an intense and wonderful workout! Keep ‘em coming Dana!!

Megan Bain

Jeff

Great leg training...quads and calves are burning!!!

Joycelyn BENJAMIN

Kassey Lay

mary

Brandi

Legs on 🔥!!! Love the volume. Thank you for another killer leg day Dana!!!

Ashley

Talia

Brittany Sherman

Lisa

Angie Santos

It’s not swagger is DLB leg day 🔥🔥

Krista

I don’t have the machines for some of the workouts. So did the ones with just barbells. 
I’m a beginner so it was perfect to start off anyway. Will do the other exercises at my gym.

Pilar

1. Superset:
- Close Stance High Bar Squat 4 x 12/10/8/8
- Sissy Squats 4 x 12 or Failure 

2. Leg Press 4 x 20/15/12/10 drop 10

3. Weighted Walking Lunges 4 x 30/24/20/16 steps
NOTE: getting heavy every set.

4. Triset:
- Leg Extension (full rep) 4 x 10
- Leg Extension Partials Reps (bottom half) 4 x 10
- Heel Elevated 3/4 Rep Goblet Squat 4 x 12-15

5. Calf Raise 3 ways (toes in / toes out / toes straight) 4 x 8 each way

- Close Stance High Bar Squat 4 x 12/10/8/8
- Sissy Squats 4 x 12 or Failure

- 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

Barbell Back Squat - Close Stance

- 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

- 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

20/15/12/10 drop 10

Leg Press - Low/Narrow Stance

- Keep your chest up, the bar across your upper back 
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

30/24/20/16 steps
NOTE: getting heavy every set.

Barbell Walking Lunges

- Leg Extension (full rep) 4 x 10
- Leg Extension Partials Reps (bottom half) 4 x 10
- Heel Elevated 3/4 Rep Goblet Squat 4 x 12-15

- 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

- Standing with your feet close, toed out and heels elevated 
- Hold a single dumbbell in the goblet position
- Lower into a squat
- 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

Heels Elevated 3/4 DB Goblet Squat

Triset

- Calf Raise (toes in) 
- Calf Raise (toes out) 
- Calf Raise (toes straight)

- Set up with your toes pointed inward
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes In Calf Raise

- Set up with your toes pointed outward
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes Out Calf Raise

- Set up with your toes pointed straight forward 
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes Straight Calf Raise

Calf Raise 3-Ways

LEGS

Shanna

Maddie

NatalieTillery

LEGS (Hams/Glute Focus)

Out of breath tired and need more water great workout

Katherine

Awesome workout, wish there was an alternate exercise included for the sissy squat though. That one is rough on the knees.

Erin

Nora

LEGS (Quad Focus)

Julia

Nathan

Feeling pretty… but I know Imma feel it tomorrow! 🤘🏻😭

Amanda

LEGS (Glute/Ham Focus)

My body hurts all over but I fucking love it!!

Sara

Takes a savage of a human to come up with a workout like this.

Michael

LEGS (Quad focused)

Erkan

Cindy

Sarah

Christine

Trisha

Clara Wells

Taylor

nancy SLAYTON

Dammmmmmn lol that was freaking aweome!!!! Thank you soooo much for kicking my ass!!!!

Great ! Did exercises I haven’t done before.

Chloe

Jaime

Fany

Good one🔥🔥 That was AWESOME 💪💪🔥🔥🔥🔥

Vicky

Dem courtesy step ups.   Will be feeling them soon

Courtney Dieckman

Randi

Heath1977

Started working out back at home. It’s a great challenge with tension bands.  💪🦵😸👌

Kathulhu

Angela

Roger Rahn

Pure genius way to do lunges. So much lactic acid!

Darby

Hippie

Glorynette

LEGS (Ashley Horner Workout)

A1kfit

Devon

J*Bird

LEGS (Kristen Nun Workout)

Carolyn

Wow That was tough but I like tough. I love having the warm up incorporated…I’d never done hypers before so it was nice to try something new.

Chaka

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

Bailey

Cheyenne

LEGS | Quad Focus

Claudia

Kristi Reynolds

Didn't have elevated leg press, but made stuff up

LEGS | Ham & Glutes

MrsSRH

Oh this one will have you sore for a week and a half! Good luck jumping! It was nice knowing you!

Dani

LEGS (DB Only) (Quad Focus)

Andrea

Sooooo Good ❤️‍🔥💪🏼💪🏼 best way to start my Sunday!!!!!! Now I can rest and fuel my body with food!!!! #SundayFunDay🙏🏻

Fotini

Jamie

LEGS (hams/glutes)

OMG! I caaaaan’t walk upright!!! Unbelievably the best of the worst pain ever! 🥵

Tera G

I may not be able to walk to my car lol!! Amazing workout!!!

Joyce

What madness is this 💥💥💥
First workout on this app and I’m hooked !

Flora

Have you ever wanted to crawl out of the gym? Well now is your chance with this workout!

Ezequiel

Donna

Cindy Freeman

Michelle

Legs (Full)

Anali

Stacey

LEGS (Ham/Glute Focus)🦵

Jackie Nicholls

Love this one. My first ham/glute day for 2023.  Need to repeat this 4 times this month to evaluate strength

Itamar

Stiff arm deadlifts finished my hamstrings

LEGS

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