Name: Playbook - Dana Linn Bailey - LEGS (Ashley Horner Workout)
Uploaded: 2023-12-27T14:27:39.544Z
Duration: 60 min
Description: LEGS (Ashley Horner Workout)

Douglas

Jaime

Brian

Jessica

Maria

Sarah

Precious

Christine

Nichole

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

Darby

Hippie

Glorynette

Lydia Arvizu

Teresa

Yesenia

Amy forloine

Legs are dead, glutes are jelly-like and it feels good

Simone

Love this workout! Ashley has become one of my favorite people.

Erica

Kassey Lay

Put together by My two favorite athletes so I had to do it! The 8x8 almost killed me. Definitely gonna be feeling this one tomorrow.

Ashley

Jodi

Wendy Mosley

Malinda

Joel

Fcked! Never done 8 sets of squats in my life!

Awesome! Love when you collab with other bodybuilders 🔥🔥🥵🥵

Vicky

Feeling strongg at 💪🏽💪🏽💪🏽

Kristyn

Benjamin

My legs are on fire 🔥 what a workout! 🏋️‍♀️

Diana Whitford

Irma

Today I am trying to be stronger than my mind; that’s being to hard on me. I didn’t finish this, but, I am just getting back to the gym and I am not where I was 6 years. I DID MOST of this and that is good. That is progress. It is ok. I pushed my workout to legs shaking. I have to listen to my body.

Danielle

Kisha DuBuclet

Danielle Cross

Fock yes lol those 8x8 squats succcckkkkked lol 😂 but I loved them

Maryann

Thought those squats would never end but I got ‘em done ✅

Ali Almand

Tricia

Sherlyn McCormick

My legs are dead! It’s going to be hard to walk tomorrow!

Ramiro

Becky

Yo! Looks simple to the eye but  totally smashed my legs!

Erika

What did I do to deserve single leg lunges right after an RPE 9 8x8 squat 😅

Margaret Deleon

Leigh

Not sure if I feel grateful or hateful for this one. Those 8x8 on squats with the straight leg deadlift finishers were tough. 🥵

Julie

I’m pretty sure I’m going to be carried every where tomorrow 🔥🔥 my legs K.O

Adriana

Oh yeah that’ll be nice, simple & easy 🤣🤣🤣🤣🤣
NO DBL leg day is nice & easy, ever 😩🥺🫠

Melissa

Legs: 8 sets? That was sadistic 🥲🏋️‍♀️🦵🔥💪

Anto

Shelley Price

LEGS

1. Calf Raise 21’s 4 x 21
NOTE: 7 toes straight, 7 toes in, and 7 toes pointed out

2. Leg Curl 4 x 15/12/10/8 +
NOTE: On last set, you will do 8 reps, then do partials to failure

3. Squat 8 x 8
NOTE: Work up to a heavy 8 reps. This will be the bulk of the workout.  Once I was at working set weight, for the first couple sets I kept adding till I basically got to an 8rep max for me at 245lb, then when down for the last couple to keep nice good form. RPE should be 8-9

4. Single Leg Walking Lunges 3 x 20 ea
NOTE: You are doing a walking lunges staying on the same leg for 20 reps. So you will step out, step together, then step out again with same foot.  Do 20 reps and then switch legs

5. Barbell Stiff Leg Dead 4 x 10

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

NOTE: 7 toes straight, 7 toes in, and 7 toes pointed out

Seated Calf Raises 21s

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

NOTE: On last set, you will do 8 reps, then do partials to failure

Lying Hamstring Leg Curls

- 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: Work up to a heavy 8 reps. This will be the bulk of the workout.  Once I was at working set weight, for the first couple sets I kept adding till I basically got to an 8rep max for me at 245lb, then when down for the last couple to keep nice good form. RPE should be 8-9

Barbell Back Squat

- 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 

20 reps each leg

DB Same Leg Walking Lunges

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

LEGS (Ashley Horner Workout)

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