Name: Playbook - Dana Linn Bailey - LEGS (DB Only) (Quad Focus)
Uploaded: 2026-04-15T20:22:26.752Z
Duration: 60 min
Description: LEGS (DB Only) (Quad Focus)

I finished exhausted after a super leg day on Monday.!!!!!🦵🦵🦵🦵

Lupita Sosa

Nice third leg day to finish the week at home instead of the gym.

Angela

Such a BAD A$$ workout!! Always a killer! 🦵🏾🐺✌🏽 9/24/25

Cynthia Biscaino

Been too long since I did this one! Added some additional exercises and holy cow I’m toasted!! 🦵🏾🐺✌🏽 (9/17/25)

Break’n me off as per usual! 🥵🦵🏾🐺✌🏽

🥵🦵🏾🥵🦵🏾🥵 🦵🏾
🐺✌🏽

🥵🔥🥵🔥 KILLER LEG DAY! I’m telling you this workout is so underrated. 🦵🏾🐺✌🏽

Kiki

This quad pump sesh was LONG OVER DUE!!! I’m telling ya…you gotta bring this back into the regular training rotation! #NeverGetsOld🦵🏾🐺✌🏽

Dead absolutely dead 
Killer homework 🥲🥲🥲🥲

Rachel

🔥🔥🦵🏾🦵🏾🔥🔥 
Great leg sesh 🐺✌🏽

Kristan

🔥🔥 love love love! Wonder how many times I have to journal doing this exercise for her to add into the weekly routine 🤔🤔
🤣🤣🤣🤣 Happy 🐫 day yall! ✌🏽🐺

LOVE LOVE LOVE!!! This will never get old! Really hoping this gets thrown into the regular rotation Dana! 🤞🏽#SuperMeaty🍗 🐺✌🏽

KICKED MY A$$ AS PER USUAL! 🥵🐺✌🏽 *10-2nd* (FYI I’m adding the date as when I go back to these there dates are off when I actually trained last 😑)

LOVE THIS WORKOUT!! Read my July 31st comment…I still feel the same. Wish this was added into the weekly routine. 😊💪🏽🐺

I really think this workout is underestimated by many because it’s an “all DB workout” This breaks me off more than doing regular squats and leg presses because it’s so quad focused. 😵‍💫 I did add leg ext’s to exercise #1 (making it a superset) and sub’d one of the pulsing goblets for her deficit DB split squat. This sesh was 🔥🔥🔥!!!! 💪🏽🐺

Sweeeeeeet and sour 🥵🥵🥵the burn is real… #monsterquad

Stephanie

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

Layla Marooney

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

This today was insane!!!! 😵‍💫😵‍💫

For being an all dumbbell workout this was a great session!! I did add leg extensions to exercise #1 (4x15) with DB front squats because I always like to start with those. They give a really good pump! My only request would be on #2 “DB Squats” I really wish you would actually show them being 1/2 pulses. If I was just watching the video or reading the name of the exercise only I would have done full squats 😬😵‍💫 plus it’s just nice to see how you do pulsing exercises. But all in all great workout! 💪🏽🐺

Let's just say my legs will thank me much later 😅

I sound rimasta senza fiato!! It is beautiful to see that I risk progressing by increasing the weight and carrying it to the end of the filling!!🔥😅🥵🔝🤙🏻

Alyssa Moerke

Taylor

Lisa

Do I look fit yet?? 😭😭🫠🫠🫠💀💀💀🥹

Mayra L.

Do I look for yet? 😭😭🫠🫠🫠💀💀💀

MrsSRH

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)

The superset and drop sers really do the job!!!🥵😮‍💨love that feeling!

Mary: SHE HULK

Sabrina

LEGS

Rosavelle

Jesus

Victoria

Loved this one!  My gym doesn’t have the kickback machine so I just did banded kick backs on all 4’s.  Hope this accomplished the same goal.

Amanda

LEGS (Hams/Glute Focus)

Had my partner complete this workout and he is pretty fit- this tore him up!! Love it

Tammy

Brooke

Amazing as always! You are the best Dana!

Britt

LEGS (Glute/Ham Focus)

Suzie

Christine

Cory Davis

Killer leg day! Haven’t hit legs like this in a while. 😍

Michelle

Yaaaaaaa
Ayayyayayayayyyayayyayayay
Ayayayayayaya
Ayayayay
Ayayayayayyaya

Brian

This really burns your leg on Monday🦵🦵🦵

Had to do different exercise Variations because of nee’s and age🤷

Craig sanchez

Joanne

Tough leg work but unfortunately can only some if the work outs because of back issues

Michael

Awesome vacation session in a new gym in Florida. Great full leg pump thanks DLB

Damaris

Robbie

Kicked my butt. Getting back into it after a long ACL recovery. 🦵

Laura

LEGS (Glutes/Hamstrings)

This has been my main quad day for a few weeks now and I’m loving it! The growth is insane!

Ashley 

LEGS (Quad Focus)

Diana

I always come back to this one when I need a full leg workout AND I have  a death wish. Fuuuuuuck. ❤️

Jaime

Little did I know this workout had me pouring sweat!

LEGS (Ashley Horner Workout)

Renee

Willow

LEGS (Kristen Nun Workout)

Valerie

Cheri Kramer

These leg exercises are super good, I like them🦵🦵

LEGS | Quad Focus

Fides

LEGS | Ham & Glutes

You successfully killed my a** again! 🤯🥵

LEGS (Hams/Glutes)

Christina

LIZ   

Cora

I also threw in hip thrusts and omg…. I’m dying🔥🔥🔥

Joel

Legs (Full)

This app was exactly what I needed! Thank you!💪❤️ glutes are smoked 🚬 😍 😳

It was awesome.. my legs were shaking.. but would like alternatives to certain machines and exercises!

LEGS (DB Only) (Quad Focus)

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