Name: Playbook - Dana Linn Bailey - LEGS (Glute/Ham Focus)
Uploaded: 2026-04-15T20:22:22.914Z
Duration: 60 min
Description: LEGS (Glute/Ham 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

It was great. My gym doesn’t have hack squat machine so I had to improvise - still felt like a great w/o!

Robbie

Working on those Christmas hammmmmmsssss🎅🏼🎄

Erin

Bada$$!! I’ve been doing these exercises, but the supersets hit differently.

Lanae

Megan

Kirsten

Been doing this set for a few weeks now and tonight I increased all my weight! 🔥 Making gains!!

Victoria

Two of the movements I can’t do because my gym doesn’t have that equipment. I don’t see an option for another movement .

Nicole.vera@yahoo.com

Laura

Si 👏🏻 ya 👍🏻 legs day!!!!🦵🦵🦵

Lupita Sosa

Kristan

Brian

Sylvia

Petra Grupp

Hollie

Franci

Really great, there's just a few exercises I stay away from for physical reasons.

Liana Beck

Christine

Sheryl

Kiki

Livia

Awesome but ran out of time - will add in tomorrow

Andi Noveroske

Hippie

Katie Martin

Love the glute activation at the beginning. It was a challenging but good start back into a routine.

Siene

Christy

Amie

Fany

Julia

Nathan

Feeling pretty… but I know Imma feel it tomorrow! 🤘🏻😭

Amanda

talia

Shania

Great way to start the new year 🥳🍑🔥

Elle

Holy sh*tables that was rough 😮‍💨

Melissa

Smashed it! Last workout of 2022! Celebrating NYE in my home gym getting that last one of the year in 🙌💪🍾💥

Louanne

Brenda

Sweet!! Perfect way to end the year!! Thank you sooo much Dana!!! Keep these amazing workouts coming in the new year!! I can't thank you enough  for being my trainer!!! You have provided me the tools to chisel my body like a sculpture.  You are are awesome!!!

Ashley

Lacey

Shive Cohen

Kimm

Glute Activation Warm-Up: 3 rounds 20 of each
- Banded Monster Walks
- Banded Donkey Kicks
- Banded Clam Shells

1. Superset:
- Barbell Hip Thrust 4 x 8-10
- Banded Hip Abductions 4 x 8-10

2. Superset:
- Reverse Hack Squat 4 x 12/10/8/8
- Reverse Hack Good Morning 4 x 12/10/8/8

3. Superset:
- Lying Leg Curl 4 x 10 + 10 partials
- Vertical Leg Press (or Feet High Leg Press) 4 x 15/12/10/10

4. Superset:
- B Stance RDL 3 x 10-12
- Curtsy Step-up 3 x 10-12
NOTE: Do BOTH exercises before switching legs!

3 rounds 20 of each
- Banded Monster Walks
- Banded Donkey Kicks
- Banded Clamshells

NOTE: Use a booty band, a hip circle or resistance looped just above your knees.  We are gonna activate out glutes first and fire them up for the rest of your workout.

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps forward and back
- Keep your hips down and toes pointed forward

Banded Monster Walks

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

20 reps each side

Banded Donkey Kicks

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

20 reps each side

Banded Clamshells

Glute Activation

- Barbell Hip Thrust 4 x 8-10
- Banded Hip Abductions 4 x 8-10

NOTE: WATCH my Youtube video for correct form!  Makes all the difference!! It will be better than the video that is linked here.  Head position is the name of the game. I also just keep the hip circle on for both exercises. 
https://www.youtube.com/watch?v=C1wpa1CWauI

- 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

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute Bridge with Band Abduction

Superset

- Reverse Hack Squat 4 x 12/10/8/8
- Reverse Hack Good Morning 4 x 12/10/8/8

NOTE: Im doing the same weight for both exercise, and I just try to match what I got in the squats with the hack good mornings.

- 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

- Start facing inward 
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Reverse Hack Good Morning

- Lying Leg Curl 4 x 10 + 10 partials
- Vertical Leg Press (or Feet High Leg Press) 4 x 15/12/10/10

NOTE: If you do not have a vertical leg press, you can do these on a smith machine, or you can choose to do a leg press with your feet high on platform.  The leg curl each set is a drop set

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

Lying Hamstring Leg Curls

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- Drive through your heels to press the sled up to starting position

Vertical Leg Press

- B Stance RDL 3 x 10-12
- Curtsy Step-up 3 x 10-12
NOTE: Do BOTH exercises before switching legs!

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-stance DB RDL

- Hold dumbbells at the shoulders
- Standing with a bench to your side, bring your outside leg forward and up onto the bench
- Stand up onto the bench bringing your back leg up
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

- 12 reps each leg

DB Curtsy Step-up

LEGS (Glute/Ham Focus)

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

Mary: SHE HULK

Sabrina

LEGS

Rosavelle

Jesus

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.

LEGS (Hams/Glute Focus)

Suzie

Cory Davis

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

Michelle

Yaaaaaaa
Ayayyayayayayyyayayyayayay
Ayayayayayaya
Ayayayay
Ayayayayayyaya

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

Angela

Damaris

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

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

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

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

LEGS (DB Only) (Quad Focus)

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 (Glute/Ham Focus)

Community

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