Name: Playbook - Dana Linn Bailey - LEGS | Tuesday | 5/24
Uploaded: 2022-05-29T21:17:32.692Z
Duration: 60 min
Description: LEGS | Tuesday | 5/24

Tina

Great!  Challenging. I pushed hard to complete

Gail Nonnemacher

I love being able to see you do the different exercises even after lifting for 40five years I still need reminder techniques thankyou love the new set up Suzanne srcher

Suzanne Archer

Vicky

Trisha

Vikki

Cesar

Thought to myself this didn’t sound to bad. Just finished. Soaking wet and trembling. Good job everyone.

ROBERT

Kristy

The pump after this workout was insane🔥

Stephanie Lucario

Ramiro

Natiel

Tena

Angela

Cheryl Otto

I could hardly walk down the stairs at the gym 🤣

Karen Allman

Elizabeth

April

New PR for Sumo at 135 pounds. 😸💩👌🏋🏻‍♀️

Kathulhu

Dodge

Dana

Stacy

Jennifer

Danielle

Tonya

Brianna

Samantha

Loved the change up... legs might disagree 😝🤘🏼

Jana

Elisabeth

Michelle

Bill

Misty

Allison

I really like the quad/calf focus days split from the ham/glute days. But either way killer workouts!

Jerica Bizzell

Fotini

My legs died half way through the workout 🔥🔥🔥🔥

Krissy Kalla

Lachoman

Oh how I wish I had a vertical leg press like yours!

Sarah

Sapphira

Bailey

Nice to be able to push myself 🦵🏻💪🏻

Sarah Ashley

Courtney

Krystle De Souza

Jessica

Audrey

Mary

Jodie

5/24: LEGS

No supersets today. 🤯 One exercise at a time, so you are going as heavy as you can for the reps given. 

1. Squats 4 x 6 

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

3. Leg Press 4 x 20 (last set 20 drop 20) 

4. Lying Leg Curl 4 x 20/15/12/10 drop 10

5. Vertical Leg Press 4 x 12
NOTE: If you do not have a vertical leg press, I do these on a smith machine, by laying with my back on the ground

6. Sumo Deads 4 x 8

- 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

NOTES: These are working sets, so it may take you a couple warmup sets to get to your working set weight.

Barbell Back Squat

- 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

4 x 20/15/12/10 drop 10

Leg Extensions

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

4 x 20 (last set 20 drop 20) 
NOTE: Drop set on last set, do 20 reps drop weight in half and then try to get 15-20 more

Leg Press - Mid Stance

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

4 x 20/15/12/10 drop 10

Lying Hamstring Leg Curls

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- Drive through your heels to press the sled up to starting position

Vertical Leg Press

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo Deadlift

LEGS | Tuesday | 5/24

Elina

Lucy

LEGS | Monday | 4/15

Roberta

Jess

The workout is awesome. I didn’t get to finish it all because my phone keeps on ringing with everyone else’s life issues, I have had 3 1/2 hours sleep …. Ah life. Venting. Actually this would be the best time to workout because I’m getting angry but I just need to go. Tomorrow is a new day, right?!?

Debra

CHELTS & TRI’S | Tuesday | 4/16

Naveen

Great workout and a better day!! Win, win!

Claudio

BACK & BI’S | Wednesday | 4/17

That one made me lightheaded, but I loved it!

Kim Michels

Karla

LEGS | Thursday | 4/18

Another awesome delt day, loved this one. I think delts is my favorite day 🤩

Melissa

Just coming off the push/pull program, 3rd day back on the daily. Really enjoyed this one. Short & sweet but still, what a burner 💪🏽🫠

Summer

DELTS | Friday | 4/18

Alice

This workout darn well almost killed me 🤪

Wow!! I only did 3 rounds of the WOD and completed the core workout. Feeling great! WOD kicked my ass took me about 50 minutes.

LEGS | Tuesday | 5/24

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