Name: Playbook - Dana Linn Bailey - LEGS | Tuesday | 8/9
Uploaded: 2022-08-14T23:56:06.069Z
Duration: 60 min
Description: LEGS | Tuesday | 8/9

Another awesome leg program! 🔥💪🏼

Ananda

Joei

Brooke

Won’t be walking for a week! Loved it Dana! Thank you!

Sarah

Wish I had a hack squat machine, but made it work and still hurt!

Brandi

Jacqueline

Vicky

heather

Alice

Would it be possible to include a hack and reverse hack alternative? Neither of the gyms in my area have one 🤦🏻‍♀️

Aspen DeLong

Elwira Sternal

Sharlene

Marcie Courville

Kate

Mona

Rhonda

Decided to listen to my body and slightly lower the weight today and focus on form/tempo and I’m so glad I did. Wow that was a tough workout! Even better now that I can feel the mind-muscle connection.

Julie

I must be a freak because I love walking lunges!! 😂😂💪🏼

Danielle

Edmur

Summer

Aleisha Swindell

Samuel burnett

dawn

Carolyn J

Vanessa Padalino

Great! Had to modify due to the fact that Dr. Has now told me not to rack anything on my back. It sucks!

Maritza Pena

Great workout but not a very inclusive one for a lot of gyms. Not hack squat or sled (the other suggested thing in the write up that you can only see before starting the workout) or anything of the sort. So it sucks having to try and Google what works for what with both a hack sled and reverse hack. Without doing the same exercise over again.

Nicci

Walking is going to be a workout in itself tomorrow 😅

Alejandra

Hannah

Lucy Diaz

Kayla Laweka

Angela

Samantha

My legs are shaking like crazy after that workout!  Time to get back to the grind, been too long off it!

Effie

Absolutely love your programming 🤩 so excited to see the growth next prep 🤪

Shelby

Darcie

Destiny Xiong

Lily

Couldn’t finish my workout because some Karen was just sitting on the leg extension and wouldn’t let me work in 🥵😡

Pepper

Mike Melendez

Loooooved it ❤️☠️☠️ leg day on my birthday 🥳🔥🔥🔥🙌🏻 thank you!

Fotini

Maryann

Chrissy

There’s a reason her legs look like they do 😂 killer workout

Caitlin

Marissa Sanchez

Sammie

I’m not sure I’ll be walking back down stairs now. Not sure why I thought it was a bright idea to have my home gym upstairs. My 🍑 is on fire

Mandy

8/9: LEGS

1. Superset:
- Leg Extensions 4 x 10
- Leg Extension Partial (pulsing) Reps 4 x 10-12
NOTE: first 10 reps are full reps and really squeeze at the top, then without dropping weight, you do 10 partial or pulsing reps.

2. Hack Sled (or Pedulum Squat machine) 4 x 12/10/8/8

3. Superset:
- Leg Curl 4 x 12
- DB RDL 4 x 12
	
4. Reverse Hack Squat 4 x 12/10/8/8

5. BB Walking Lunges 4 x 20 steps

6. Superset:
- Machine Hip Thrust (or BB hip thrust) 4 x 12
- Abduction machine (or hip band abductions) 4 x 15-20

- Leg Extensions 4 x 10
- Leg Extension Partial (pulsing) Reps 4 x 10-12

NOTE: first 10 reps are full reps and really squeeze at the top, then without dropping weight, you do 10 partial or pulsing reps.

- 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

Superset

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Sled Squat

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

Lying Hamstring Leg Curls

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward

DB RDL

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your toes and your chest up
- Reach parallel 
- Extend your legs to come up

Reverse Hack Squat

- 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

Barbell Walking Lunges

- Machine or BB Hip Thrust 4 x 12
- Abduction machine (or hip band abductions) 4 x 15-20

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell Hip Thrust

- Keeping your feet aligned with your knees 
- Push your legs outward against the pads 
- Ensure your movement against the resistance is smooth and controlled
- Release with control and repeat

Abductor Machine

LEGS | Tuesday | 8/9

Didn't do everything because of my knees and the fact I have a 5 km bikeride to get home tonight whereas the last kilometer is uphill! 😅 Other than that... Awesome!

Hege

Michelle

Nice one Dana.
No assault bike for Tabata so jumping lunges right after walking lunges…holey moley🫠

Melissa

Legs | Monday | 4/22

I love your program!!! It is hard hard and some stuff I can’t physically do, YET, so I make small adjustments as needed. I am a large over weight person who didn’t always make my personal health a priority. I am working on getting my joints and muscles working for me instead of against me! Thank you for creating this! It keeps me motivated and on track.

Tiffany Cannon

Brandy

I’m just getting back into weight training as a single mom and having your videos/workout helped me feel less out of place 🫶🏼

Kaylee Emory

Chelts & Triceps | Tuesday | 4/23

Debra

Kiera

Jeanette Moore

Back & Biceps | Wednesday | 4/24

Eliana

Whhhheeewww I’m spent 👏🏻👏🏻😅😅

Nichole

🥵🥵🥵😭😭😭 I’m feeling this already 🤣

Roberta

Legs | Thursday | 4/25

I wish my gym I go to yes had everything I need to work out with. I wish you would I wish you would.

LEGS | Tuesday | 8/9

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