Name: Playbook - Dana Linn Bailey - LEGS (Ham/Glute Focus)
Uploaded: 2023-12-27T14:27:39.952Z
Duration: 60 min
Description: LEGS (Ham/Glute Focus)

Chris Woodson

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

Jennifer

Teri

Anali

Donna

Malinda

Wow. That was brutal 🤮 but hello glutes and hammys!! Loved it 🦵🏻🔥‼️

Gemma

Loved it. No pain no gain! Leg day is always a good time!😂

Lola

Gina

Always love it… Always killer! 👊🏼

Jana

Hannah brown

Jody

Thank you for giving me the tools to destroying my legs

Rimu

25 days postop 🙈 taking it back home low weights 🥲 it’s tough. Definitely need the motivation rn.

Rosie

Ashley

Carley

Corey

Bernadette Hagmeier

Rhonda Jones

Holly

Priti

Jordin

Grazia

Robyn

Christy

Angela

Andrea

Jermaine

1/22 LEGS (Ham & Glutes)

1. Sumo Deadlift 4 x 10/8/8/6

2. Superset:
- Hamstring Leg Curl (Lying or seated) 4 x 12-15
- Vertical Leg Press 4 x 20
NOTE: If you do not have a Vertical Leg Press, you can do this using a Smith Machine and lying on the floor.

3. Superset:
- Reverse Hack Squats (or cable squats or Leg Press w/ feet high on platform) 4 x 12
- Hack Squat Good Mornings 4 x 8-10

4. Superset:
- Barbell (or machine) Hip Thrusts 4 x 8-10 (2 sec hold)
- Hyperextensions drop sets 4 x 10 Banded + 10-15 Bodyweight

5. DB Bulgarian Split Squat Low 3 x 10-12 each leg

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo Deadlift

Superset:
- Hamstring Leg Curl (Lying or seated) 4 x 12-15
- Vertical Leg Press 4 x 20

NOTE: If you do not have a Vertical Leg Press, you can do this using a Smith Machine and lying on the floor.

- 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

Superset

Superset:
- Reverse Hack Squats (or cable squats or Leg Press w/ feet high on platform) 4 x 12
- Hack Squat Good Mornings 4 x 8-10

- 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

Hack Squat Good Morning

Superset:
- Barbell (or machine) Hip Thrusts 4 x 8-10 (2 sec hold)
- Hyperextensions drop sets 4 x 10 Banded + 10-15 Bodyweight

- Support your upper back on a bench and place the barbell across your hips
- With both knees bent to 90 degrees and feet on the floor
- Drive through your heels as you push your hips up
- Hold at full contraction for 2 sec then lower your glutes back toward the floor

Barbell Hip Thrust (2 sec hold)

- Place the band around your upper back
- Keep your chin tucked in
- Raise your upper body engaging your lower back and glutes
- Pause at the top and lower with control

Banded Hyperextensions

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- 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

- 10-12 reps each leg

DB Bulgarian Split Squat Low

LEGS (Ham/Glute Focus)

Emilee

Rachel

LEGS

Gino

Amy Wilkinson

Cynthia Miller

Claudia

Rachelle

So awesome! I do a lot of these movements already but the variations and added videos were a great complement to my workout. Love the way the app is put together. Much more functional than others I have tried.

LEGS (Ham/Glute Focus)

Community

More workouts from Dana Linn Bailey