Name: Playbook - Dana Linn Bailey - LEGS | Tuesday | 6/28
Uploaded: 2022-07-03T22:51:39.938Z
Duration: 60 min
Description: LEGS | Tuesday | 6/28

Killt me as usual. First day back doing legs since the last two weeks of being sick. 😭😭😭💀

Gustavo

Aspen DeLong

First day back from vacay, I threw up. So good

Aurora Artman

I upped the reps with lower weight due to my knees, but MMMAAANNN, what a burn!  Now it’s trying to get back upstairs!

Katie

Great without the jumping. Modification the key

Pamela

Won't be walking straight tomorrow, or the day after either... It's fine, everything is fine 🥴👌🏾

Summer

Meghan

Lori

My knees have some unreal pump today 🔥

Ashly Rasmussen

Vicky

Rozlyn

Whenever I finish a DLB leg sesh I feel like I can conquer the world. That was 🔥🔥🔥

Dawn Krempasky

Amy Adams

Amazing quad pump 🙌🏼 
Excited to feel the aftermath tomorrow and the next day 🦽😈

Shelby

Abbi

Sheila Goddard

Kayla

Holy crap!!! My legs are noodles. I loved it

Charmaine

Tracy DIAS

Loving the quad vs hammie/glute days again!

Brandi

Jennie

Alicia

Awesome 👏🏻 thank you for knowledge🏋️‍♀️

Wendy Mosley

Quads are shaking and are on fire! 💪🏻

Ashley Stubinger

Erin Zissler

Changed up the end with same exercises just different combos, legs definitely feelit

Michelle Long

Andria

Denise Cone

David

Krista

Lindsey Evans

Jann

Courtney Dieckman

Tracy Morgan

Fravivy

Kimberly

Vicky Aju

My legs are Jello!! Walking out of the gym like a baby giraffe wearing heels 🙈😅

Kyra

Can barely walk. Legs are worst than jello lol

Jay Kuo

Talia

🔥🔥 jumping Bulgarian split squats 🥵

Whoever Sandra is that commented earlier that you need to make this workout longer and add more exercises clearly wasnt lifting heavy enough. My quads were shaking by the front squats and I barely made it through the last 2 supersets. Love a good quad day!

Death 💀 leg extensions and jumping Bulgarian squats. 💪🏼🔥🤢❤️💪🏼💪🏼💪🏼😀😀

Edith

Aimee

Jermainuel

6/28: LEGS (Quad Focus)

1. Squats 4 x 8 @65-70%

2. Triset:
- Leg Press (feet low/close) 4 x 15
- Leg Extensions 4 x 10 
- Leg Extension Partials (top) 4 x 10
		
3. Single Leg NO PUSH OFF Step Up 4 x 12 each leg
NOTE: The box or step does not have to be very high, 6 inches is plenty. The non-working leg, keep the top of your foot flat on the ground. If you are on your toe, you will most likely push off of it. Keep it completely flat on the ground and step up putting all the weight in that front leg

4. Superset:
- Close Stance DB Front Squat (heels elevated) 4 x 12
- Weighted Squat Jumps 4 x 30 sec
NOTE: For the DB Front Squat I like to have the dumbbell’s vertical and resting on my shoulders.. 

5. Superset:
- Single Leg Extension 4 x 12 each leg
- Jumping Bulgarian Squat (chest up) 4 x 12 each leg
NOTE: For the jumping bulgarian you can try this first without weight.  If you get 12-15 and could do more, try adding a couple light dumbbells (10-15 lbs)

- 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: These are working sets, so warm up first

Barbell Back Squat @65-70%

- Leg Press (feet low/close) 4 x 15
- Leg Extensions 4 x 10 
- Leg Extension Partials (top) 4 x 10

- 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

Leg Press - Low/Narrow Stance

- 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 engaging your quads, lower half way down and pulse the top half range for reps

Leg Extension Top Half Pulses

Triset

- From kneeling position and one foot elevated on a small box
- Push through your front leg to stand up
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

NOTE: The box or step does not have to be very high, 6 inches is plenty. The non-working leg, keep the top of your foot flat on the ground. If you are on your toe, you will most likely push off of it. Keep it completely flat on the ground and step up putting all the weight in that front leg

12 reps each leg

No Push Off Step-ups

- Close Stance DB Front Squat (heels elevated) 4 x 12
- Weighted Squat Jumps 4 x 30 sec

NOTE: For the DB Front Squat I like to have the dumbbell’s vertical and resting on my shoulders..

- Hold the dumbbells at your shoulders, heels elevated 
- Keeping your chest lifted, sit your hips back and down
- Reach parallel and extend your legs to stand up

DB Front Squat (Heels Elevated)

- Hold two weights by your sides 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Weighted Squat Jumps

Superset

- Single Leg Extension 4 x 12 each leg
- Jumping Bulgarian Squat (chest up) 4 x 12 each leg

NOTE: For the jumping bulgarian you can try this first without weight.  If you get 12-15 and could do more, try adding a couple light dumbbells (10-15 lbs)

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Complete desired reps then repeat on the opposite side

12 reps each leg

Single Leg Extension

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

12 reps each leg

LEGS | Tuesday | 6/28

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LEGS | Tuesday | 6/28

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