Name: Playbook - Dana Linn Bailey - LEGS (DB Only) (Quad Focus)
Uploaded: 2023-01-29T05:19:41.031Z
Duration: 60 min
Description: LEGS (DB Only) (Quad Focus)

MrsSRH

Oh this one will have you sore for a week and a half! Good luck jumping! It was nice knowing you!

Dani

Kelima Kamaric

Chiara

Strong!!!! But very good!!! 😅🤩 thanks!!!

Dirk

My legs have never hurt so good! Simple but effective moves to get you the jello feeling when done! Bravo! 👊🏻🔥♥️

Monique

Alexis

Sophie

This app is PERFECT!
I love the round and rest timers. No more slacking off for me.
This quad killer is perfect for my home gym!

Erica

Wow! Amazing leg workout. Can't wait for more on Wednesday and Friday 😅

Sara

Absolutely brutal sweating my tits off 💪👌

Vicky

Elle

Cyra

Kylee

RaeAnn

LEGS (Quad focus)

1. DB Front Squats 5 x 12
NOTE: Elevate your heels for better range of motion and more depth.

2. Superset: 
- DB Goblet Squats (heels elevated) 4 x 15
- Pulsing DB Goblet Squat (heels elevated) 4 x 30 sec

3. DB Reverse Lunges 4 x 10-12 each leg

4. Superset:
- Sissy Squat 4 x 8-10
- DB Bulgarian Split Squat Low 4 x 10 each leg

5. DB Squat Jumps (20 sec ON, rest for 40 secs) and do 4 total sets

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

NOTE: Elevate your heels for better range of motion and more depth.

DB Front Squat

NOTES: The Pulsing Goblet Squats you are not extending all the way up.  You are just doing 1/2 rep squats in a pulsing fashion. I elevate my heels for both exercises, Im using a wedge, but just use two small plates under your heels for greater knee flexion.

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel 
- Push through your heels to stand back up

DB squats

- Standing with your feet close, toed out and heels elevated 
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated DB goblet squat (pulsing)

Superset

- DB Goblet Squats (heels elevated) 4 x 15
- Pulsing DB Goblet Squat (heels elevated) 4 x 30 sec

Heels Elevated DB Goblet Squat

- Start with feet at shoulder width apart
- Hold the kettlebell/dumbbell in goblet position
- Push your hips back and down into a squat
- Pulse in the bottom half range for time or reps

KB/DB Goblet Squat Pulses

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

4 x 10-12 each leg

DB Reverse Lunge

- Sissy Squat 4 x 8-10
- DB Bulgarian Split Squat Low 4 x 10 each leg

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squats

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

4 x 20 each leg

DB Bulgarian Split Squat Low

- 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

LEGS (DB Only) (Quad Focus)

Maddie

NatalieTillery

Brittany

LEGS (Hams/Glute Focus)

Out of breath tired and need more water great workout

Katherine

Awesome workout, wish there was an alternate exercise included for the sissy squat though. That one is rough on the knees.

Erin

Nora

LEGS (Quad Focus)

Julia

Nathan

Jackie Cross

LEGS (Glute/Ham Focus)

My body hurts all over but I fucking love it!!

Takes a savage of a human to come up with a workout like this.

Michael

Loved deadmill sprints… great way to end the workout💪🏻

Malinda

LEGS (Quad focused)

Angela Bjorklund 

Sarah

I think I hate Bulgarians as much as hip thrusts. It's a love hate. Last 5 was a killer...sounded easy..lol

Vanessa Padalino

LEGS

Cindy

Melissa

Did this one the other and was stupid sore

Laura

Killer leg workout.  Complete week 💪🏾

Angela

Clara Wells

Taylor

Starting over after 1 week whit covid 19🙈 love too flere the burning, the pain the goodness in bring Back at the gym🙏

Mona

Fantastic. Real quad burner. Can I request some Jose Raymond soon?? ❤️

nancy SLAYTON

Dammmmmmn lol that was freaking aweome!!!! Thank you soooo much for kicking my ass!!!!

Maryann D

Toni

Great ! Did exercises I haven’t done before.

Chloe

Jaime

Fany

Good one🔥🔥 That was AWESOME 💪💪🔥🔥🔥🔥

Dem courtesy step ups.   Will be feeling them soon

Courtney Dieckman

Randi

Heath1977

Started working out back at home. It’s a great challenge with tension bands.  💪🦵😸👌

Kathulhu

Roger Rahn

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

Darby

Hippie

Glorynette

LEGS (Ashley Horner Workout)

Devon

J*Bird

Lily

LEGS (Kristen Nun Workout)

Carolyn

Wow That was tough but I like tough. I love having the warm up incorporated…I’d never done hypers before so it was nice to try something new.

Chaka

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

Bailey

Cheyenne

LEGS | Quad Focus

Kristi Reynolds

Didn't have elevated leg press, but made stuff up

It was absolutely a pump for sure got me sweating like no tomorrow. Great exercise on my way to do my cooldown!

Jeremiah

LEGS | Ham & Glutes

Andrea

Sooooo Good ❤️‍🔥💪🏼💪🏼 best way to start my Sunday!!!!!! Now I can rest and fuel my body with food!!!! #SundayFunDay🙏🏻

Fotini

Jamie

LEGS (hams/glutes)

I may not be able to walk to my car lol!! Amazing workout!!!

Joyce

What madness is this 💥💥💥
First workout on this app and I’m hooked !

Flora

Nothing like sliding off a bench in a pool of sweat, those leg extensions!!!

Tanya

Have you ever wanted to crawl out of the gym? Well now is your chance with this workout!

Ezequiel

Donna

Michelle

Absolutely loved this workout! With the gym being so busy it's easy to get overwhelmed if equipment is taken. But the pace of these workouts actually made perfect timing for every single piece of equipment readily available! Amazing flow. Thank you, D!

Andrew

Legs (Full)

Anali

Stacey

LEGS (Ham/Glute Focus)🦵

Jackie Nicholls

Love this one. My first ham/glute day for 2023.  Need to repeat this 4 times this month to evaluate strength

Itamar

Stiff arm deadlifts finished my hamstrings

LEGS (DB Only) (Quad Focus)

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