Name: Playbook - Dana Linn Bailey - LEGS
Uploaded: 2023-12-27T14:27:39.438Z
Duration: 60 min
Description: LEGS

Fotini

Ass feels like grass but i am here for it! 🔥

Had to modify due to no machines but we got her done

Maddie

I bring a half gallon of water with me to the gym. If I drink it all you know the workout was 🔥🔥🔥. I was out of water half way through!!!!

Gabe

Toni

Great ! Did exercises I haven’t done before.

Chloe

Jaime

First leg day with DLB! Impressed 💪🏼🔥

MelAnn 

Killer but I love it 🥰 I am a sucker for pain 😝

Amanda

Rob Bailey and the Hustle Standard was my 2022 top listened album. Today I honored that with a glorious leg workout!! #setthestandard

Madison

Killer workout! I'm toast🔥🔥🥵🥵

Vicky

Esmeralda

Anto

Tanya

Can't even walk in a straight line. #noroadsidetest

Kevin

Tara

Kimm

Vicky Aju

Demi

Beth

Cris

Chastity

I’m curious how this will feel later on today. 🤪

Aaron

Well now I look like a baby horse trying to walk all wobbly

Sarah

Sherlyn McCormick

Brittany Sherman

So much fun! My legs were quivering after the Bulgarian split squats! Haha

Cesar

Lara

Jasen Thomas

Brianna

Holly

Iamonyka

Danielle

Killer! I made the mistake of doing this in work clothes (work boots, leggings under jeans and a regular bra) 😂 kicked my ass at 13+6 weeks pregnant 🤰🏼

Samantha

Marina Pillyawets

Not sure if I’m going to be able to walk to the car … and tomorrow I think I need a free day !!!

Lina_Maria Cardona

Irma

Intense. Your such an inspiration. I turned 40 this year and I promised myself I would give myself the body I have always wanted. It’s hard but I want to love how I look naked. 🥵🤷🏽‍♀️🤪

Jasmine

You know it’s a good workout when your legs are sore after the workout, can’t wait to pee standing up the next 3 days

Alisha

Rebekah

Kathy Hemstreet

Malinda

Jody

Came to the gym extra early to get through all of it! Amazing! 🎉

STTP

Mandy

Anna

1. Close Stance Heel Elevated Squats 5 x 12/10/8/6/6
NOTE: If you don't have a wedge for elevation, you can just use a couple of plates to stand on.

2. Superset:
- Leg Extensions 4 x 10 full reps x 10 partial reps (top half)
- Hack Squat 4 x 12/10/8/8

3. Barbell Bulgarian Squat 4 x 12/10/8/8 each leg

4. Superset:
- Hip Banded RDL 4 x 12/10/8/8
- Leg Curl 4 x 20 (10 full reps x 10 partial reps (bottom half))

5. Superset:
- BB or Machine Hip Thrusts 4 x 8-10 (2 second hold on each rep)
- Abductor Machine or Booty band abductions 4 x 12-15

- 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

- Leg Extensions 4 x 10 full reps x 10 partial reps (top half)
- Hack Squat 4 x 12/10/8/8

NOTE: If you do not have a hack squat machine you can do Swiss Ball DB Wall Squats : https://www.youtube.com/watch?v=jPZMfp-FT9E

- 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

- 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 Squat

Superset

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian Squats

- Hip Banded RDL 4 x 12/10/8/8
- Leg Curl 4 x 20 (10 full reps x 10 partial reps (bottom half))

NOTE: Attach band around a pole, then place band in your hip crease.  As you lean forward for the RDL, the band will actually help pull your butt back  so that you are folding over the band.  The band will help your RDL form plus make your but work hard at the top.

- Place a band around your hips and anchored behind you, step forward adding resistance to the band 
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Hip Banded Barbell RDL

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

Lying Hamstring Leg Curls

- BB or Machine Hip Thrusts 4 x 8-10 (2 second hold on each rep)
- Abductor Machine or Booty band abductions 4 x 12-15

- 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

Emilee

Rachel

Gino

Amy Wilkinson

Cynthia Miller

Jennifer

Claudia

Rachelle

LEGS (Hams/Glute Focus)

Great workout,  I need to learn about time

Layla Marooney

Claudio

LEGS (Quad Focus)

Liana

Christine

LEGS (Glute/Ham Focus)

Elba Castro Gonzalez

That was intense I got in trouble for dropping bar to loud   I blame Dana

LEGS (Quad Focused)

Willow

first leg day of 2024 , let's get it 💪🏼

Nilso

Maal

Legs are on 🔥 for the 3rd time this week lol

Jessica mejia

Sara

Jessica

April Parker

My legs are burning! The triset was excellent.

Jennifer Ramos

Randall Burks

Fany

Good one🔥🔥 That was AWESOME 💪💪🔥🔥🔥🔥

Chris Woodson

Xyzia Guzman

LEGS (Glutes/Hamstrings)

The pain was great! Could barely walk for the next two days 😅

Christopher

Douglas

Brian

LEGS (Ashley Horner Workout)

Patricia

Giselle Oliveira

LEGS (Kristen Nun Workout)

Sandra

Carolyn

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

Bailey

Cheyenne

LEGS | Quad Focus

❤️‍🔥❤️‍🔥❤️‍🔥🌻

Laura

Teri

LEGS | Ham & Glutes

Lower back hurting alot. I didnt finish. Maybe next time

F%€%’N TOASTED!!! Fantastic workout! 💪🏽🐺✌🏽

Cynthia Biscaino

This today was insane!!!! 😵‍💫😵‍💫

LEGS (DB Only) (Quad Focus)

Vanessa

Brittany Ward

LEGS (Hams/Glutes)

Joel

Deborah

Bridget

Cora

Feels classic and still hurts like crazy!

Keyleigh1!

Elizabeth

Clinton

Legs (Full)

I guarantee I will have trouble walking tomorrow!! Best feeling ever!

Exactly what I was looking for in a workout… thank you

LEGS (Ham/Glute Focus)

Crysta

Hello☺️I hope you are doing fine💪we don’t have the hack machine in my gym🥹can I do landmine squat instead? Thank you

Kamila

It was hard but the result are gonna ve worth it, ig

LEGS

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